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Winged bean vs. Bulgur — In-Depth Nutrition Comparison

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Important differences between winged bean and bulgur

  • Bulgur has less copper, vitamin B1, potassium, iron, vitamin B2, and zinc.
  • Winged bean's daily need coverage for copper is 146% more.
  • Winged bean has 9 times more potassium than bulgur. Winged bean has 586mg of potassium, while bulgur has 68mg.
  • Bulgur has a higher glycemic index than winged bean.

The food varieties used in the comparison are Winged bean tuber, raw and Bulgur, cooked.

Infographic

Winged bean vs Bulgur infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Bulgur
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +761.8%
Contains more IronIron +108.3%
Contains more CopperCopper +1748%
Contains more ZincZinc +143.9%
Contains more PhosphorusPhosphorus +12.5%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +33.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +14.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Bulgur
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin B1Vitamin B1 +564.9%
Contains more Vitamin B2Vitamin B2 +432.1%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin B5Vitamin B5 +196.6%
Contains more Vitamin B6Vitamin B6 +10.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~18µg

All nutrients comparison - raw data values

Nutrient Winged bean Bulgur DV% diff.
Copper 1.386mg 0.075mg 146%
Vitamin B1 0.379mg 0.057mg 27%
Fiber 4.5g 18%
Protein 11.6g 3.08g 17%
Potassium 586mg 68mg 15%
Iron 2mg 0.96mg 13%
Vitamin B2 0.149mg 0.028mg 9%
Zinc 1.39mg 0.57mg 7%
Vitamin B5 0.116mg 0.344mg 5%
Vitamin B3 1.64mg 1mg 4%
Manganese 0.532mg 0.609mg 3%
Calories 148kcal 83kcal 3%
Carbs 28.1g 18.58g 3%
Magnesium 24mg 32mg 2%
Calcium 30mg 10mg 2%
Choline 6.9mg 1%
Phosphorus 45mg 40mg 1%
Sodium 35mg 5mg 1%
Polyunsaturated fat 0.174g 0.098g 1%
Monounsaturated fat 0.234g 0.031g 1%
Fats 0.9g 0.24g 1%
Vitamin B6 0.075mg 0.083mg 1%
Saturated fat 0.222g 0.042g 1%
Net carbs 28.1g 14.08g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin K 0.5µg 0%
Folate 19µg 18µg 0%
Tryptophan 0.252mg 0.048mg 0%
Threonine 0.451mg 0.089mg 0%
Isoleucine 0.425mg 0.114mg 0%
Leucine 0.64mg 0.208mg 0%
Lysine 0.592mg 0.085mg 0%
Methionine 0.143mg 0.048mg 0%
Phenylalanine 0.451mg 0.145mg 0%
Valine 0.599mg 0.139mg 0%
Histidine 0.241mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more ProteinProtein +276.6%
Contains more FatsFats +275%
Contains more CarbsCarbs +51.2%
Contains more OtherOther +488.2%
Contains more WaterWater +35.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated fat +654.8%
Contains more Poly. FatPolyunsaturated fat +77.6%
Contains less Sat. FatSaturated fat -81.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/170287/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.