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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.

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

Infographic

Winged bean vs Bulgur dry 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 dry
Bulgur dry
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 dry
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 dry
Bulgur dry
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 dry
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
2
:
3
Bulgur dry
Bulgur dry
Contains more Water +537.8%
Contains more Other +32.5%
Contains more Fats +47.8%
Contains more Carbs +170%
Equal in Protein - 12.29
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Water +537.8%
Contains more Other +32.5%
Contains more Fats +47.8%
Contains more Carbs +170%
Equal in Protein - 12.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +35.3%
Contains more Polyunsaturated fat +210.9%
Equal in Saturated Fat - 0.232
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +35.3%
Contains more Polyunsaturated fat +210.9%
Equal in Saturated Fat - 0.232

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

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Winged bean
29%
Bulgur dry
Minerals Daily Need Coverage Score
85%
Winged bean
69%
Bulgur dry

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 dry
Bulgur dry contains less Sodium (difference - 18mg)
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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 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.