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  6. Winged bean vs. Bulgur dry

Winged bean vs. Bulgur dry — In-Depth Nutrition Comparison

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Differences between winged bean and bulgur dry

  • Winged bean has more copper, vitamin B1, and potassium, while bulgur dry 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 dry contains 2 times less vitamin B1 than winged bean. Winged bean contains 0.379mg of vitamin B1, while bulgur dry contains 0.232mg.
  • Winged bean has a lower glycemic index. The glycemic index of winged bean is 32, while the glycemic index of bulgur dry is 47.

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

Infographic

Winged bean vs Bulgur dry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more PotassiumPotassium +42.9%
Contains more CopperCopper +313.7%
Contains more MagnesiumMagnesium +583.3%
Contains more CalciumCalcium +16.7%
Contains more IronIron +23%
Contains more ZincZinc +38.8%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +472.9%
Contains more SeleniumSelenium +228.6%

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%
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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin B1Vitamin B1 +63.4%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin B3Vitamin B3 +211.8%
Contains more Vitamin B5Vitamin B5 +800.9%
Contains more Vitamin B6Vitamin B6 +356%
Contains more FolateFolate +42.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Bulgur dry DV% diff.
Copper 1.386mg 0.335mg 117%
Manganese 0.532mg 3.048mg 109%
Fiber 12.5g 50%
Phosphorus 45mg 300mg 36%
Magnesium 24mg 164mg 33%
Vitamin B3 1.64mg 5.114mg 22%
Vitamin B6 0.075mg 0.342mg 21%
Vitamin B5 0.116mg 1.045mg 19%
Carbs 28.1g 75.87g 16%
Vitamin B1 0.379mg 0.232mg 12%
Calories 148kcal 342kcal 10%
Iron 2mg 2.46mg 6%
Choline 28.1mg 5%
Potassium 586mg 410mg 5%
Zinc 1.39mg 1.93mg 5%
Selenium 0.7µg 2.3µg 3%
Vitamin B2 0.149mg 0.115mg 3%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.174g 0.541g 2%
Folate 19µg 27µg 2%
Protein 11.6g 12.29g 1%
Calcium 30mg 35mg 1%
Fats 0.9g 1.33g 1%
Sodium 35mg 17mg 1%
Net carbs 28.1g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Saturated fat 0.222g 0.232g 0%
Monounsaturated fat 0.234g 0.173g 0%
Tryptophan 0.252mg 0.19mg 0%
Threonine 0.451mg 0.354mg 0%
Isoleucine 0.425mg 0.455mg 0%
Leucine 0.64mg 0.83mg 0%
Lysine 0.592mg 0.339mg 0%
Methionine 0.143mg 0.19mg 0%
Phenylalanine 0.451mg 0.58mg 0%
Valine 0.599mg 0.554mg 0%
Histidine 0.241mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +537.8%
Contains more OtherOther +32.5%
Contains more FatsFats +47.8%
Contains more CarbsCarbs +170%
~equal in Protein ~12.29g

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +35.3%
Contains more Poly. FatPolyunsaturated fat +210.9%
~equal in Saturated fat ~0.232g

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 dry - 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.