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Winged bean vs Bulgur - In-Depth Nutrition Comparison

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Differences between Winged bean and Bulgur

  • Winged bean has more Copper, Vitamin B1, and Potassium, while Bulgur has more Manganese, Phosphorus, Magnesium, Vitamin B3, Vitamin B6, Vitamin B5, and Iron.
  • Winged bean's daily need coverage for Copper is 117% higher.
  • Bulgur contains 2 times less Vitamin B1 than Winged bean. Winged bean contains 0.379mg of Vitamin B1, while Bulgur contains 0.232mg.

The food types used in this comparison are Winged bean tuber, raw and Bulgur, dry.

Infographic

Winged bean vs Bulgur infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Winged bean
Winged bean
2
:
6
Bulgur
Bulgur
Contains more Potassium +42.9%
Contains more Copper +313.7%
Contains more Calcium +16.7%
Contains more Iron +23%
Contains more Magnesium +583.3%
Contains more Phosphorus +566.7%
Contains less Sodium -51.4%
Contains more Zinc +38.8%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Potassium +42.9%
Contains more Copper +313.7%
Contains more Calcium +16.7%
Contains more Iron +23%
Contains more Magnesium +583.3%
Contains more Phosphorus +566.7%
Contains less Sodium -51.4%
Contains more Zinc +38.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Winged bean
Winged bean
2
:
7
Bulgur
Bulgur
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +29.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +800.9%
Contains more Vitamin B6 +356%
Contains more Folate +42.1%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +29.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +800.9%
Contains more Vitamin B6 +356%
Contains more Folate +42.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Bulgur
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Bulgur Opinion
Net carbs 28.1g 63.37g Bulgur
Protein 11.6g 12.29g Bulgur
Fats 0.9g 1.33g Bulgur
Carbs 28.1g 75.87g Bulgur
Calories 148kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar g 0.41g Winged bean
Fiber g 12.5g Bulgur
Calcium 30mg 35mg Bulgur
Iron 2mg 2.46mg Bulgur
Magnesium 24mg 164mg Bulgur
Phosphorus 45mg 300mg Bulgur
Potassium 586mg 410mg Winged bean
Sodium 35mg 17mg Bulgur
Zinc 1.39mg 1.93mg Bulgur
Copper 1.386mg 0.335mg Winged bean
Vitamin A 0IU 9IU Bulgur
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.232mg Winged bean
Vitamin B2 0.149mg 0.115mg Winged bean
Vitamin B3 1.64mg 5.114mg Bulgur
Vitamin B5 0.116mg 1.045mg Bulgur
Vitamin B6 0.075mg 0.342mg Bulgur
Folate 19µg 27µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.252mg 0.19mg Winged bean
Threonine 0.451mg 0.354mg Winged bean
Isoleucine 0.425mg 0.455mg Bulgur
Leucine 0.64mg 0.83mg Bulgur
Lysine 0.592mg 0.339mg Winged bean
Methionine 0.143mg 0.19mg Bulgur
Phenylalanine 0.451mg 0.58mg Bulgur
Valine 0.599mg 0.554mg Winged bean
Histidine 0.241mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.222g 0.232g Winged bean
Monounsaturated Fat 0.234g 0.173g Winged bean
Polyunsaturated fat 0.174g 0.541g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
29
Bulgur
Mineral Summary Score
85
Winged bean
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
74%
Bulgur
Carbohydrates
28%
Winged bean
76%
Bulgur
Fats
4%
Winged bean
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 18mg)
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.