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Yardlong bean (Asparagus bean) vs Bulgur - In-Depth Nutrition Comparison

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Differences between Yardlong bean (Asparagus bean) and Bulgur

  • Yardlong bean (Asparagus bean) contains less Manganese, Phosphorus, Copper, Vitamin B3, Magnesium, Iron, Vitamin B6, Vitamin C, Vitamin B5, and Zinc than Bulgur.
  • Bulgur's daily need coverage for Manganese is 124% higher.

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

Infographic

Yardlong bean (Asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +42.9%
Contains less Sodium -76.5%
Contains more Iron +423.4%
Contains more Magnesium +272.7%
Contains more Phosphorus +408.5%
Contains more Potassium +70.8%
Contains more Zinc +421.6%
Contains more Copper +597.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +42.9%
Contains less Sodium -76.5%
Contains more Iron +423.4%
Contains more Magnesium +272.7%
Contains more Phosphorus +408.5%
Contains more Potassium +70.8%
Contains more Zinc +421.6%
Contains more Copper +597.9%

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
:
7
Bulgur
Contains more Vitamin A +9511.1%
Contains more Vitamin C +∞%
Contains more Folate +129.6%
Contains more Vitamin B1 +116.8%
Contains more Vitamin B3 +1147.3%
Contains more Vitamin B5 +1800%
Contains more Vitamin B6 +1325%
Equal in Vitamin B2 - 0.115
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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 A +9511.1%
Contains more Vitamin C +∞%
Contains more Folate +129.6%
Contains more Vitamin B1 +116.8%
Contains more Vitamin B3 +1147.3%
Contains more Vitamin B5 +1800%
Contains more Vitamin B6 +1325%
Equal in Vitamin B2 - 0.115

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.
Yardlong bean (Asparagus bean) Bulgur
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Bulgur Opinion
Net carbs 8.35g 63.37g Bulgur
Protein 2.8g 12.29g Bulgur
Fats 0.4g 1.33g Bulgur
Carbs 8.35g 75.87g Bulgur
Calories 47kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar g 0.41g Yardlong bean (Asparagus bean)
Fiber g 12.5g Bulgur
Calcium 50mg 35mg Yardlong bean (Asparagus bean)
Iron 0.47mg 2.46mg Bulgur
Magnesium 44mg 164mg Bulgur
Phosphorus 59mg 300mg Bulgur
Potassium 240mg 410mg Bulgur
Sodium 4mg 17mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 1.93mg Bulgur
Copper 0.048mg 0.335mg Bulgur
Vitamin A 865IU 9IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.232mg Bulgur
Vitamin B2 0.11mg 0.115mg Bulgur
Vitamin B3 0.41mg 5.114mg Bulgur
Vitamin B5 0.055mg 1.045mg Bulgur
Vitamin B6 0.024mg 0.342mg Bulgur
Folate 62µg 27µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.032mg 0.19mg Bulgur
Threonine 0.104mg 0.354mg Bulgur
Isoleucine 0.15mg 0.455mg Bulgur
Leucine 0.2mg 0.83mg Bulgur
Lysine 0.184mg 0.339mg Bulgur
Methionine 0.04mg 0.19mg Bulgur
Phenylalanine 0.154mg 0.58mg Bulgur
Valine 0.162mg 0.554mg Bulgur
Histidine 0.09mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.105g 0.232g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 0.173g Bulgur
Polyunsaturated fat 0.169g 0.541g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus 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
19
Yardlong bean (Asparagus bean)
29
Bulgur
Mineral Summary Score
17
Yardlong bean (Asparagus 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
17%
Yardlong bean (Asparagus bean)
74%
Bulgur
Carbohydrates
8%
Yardlong bean (Asparagus bean)
76%
Bulgur
Fats
2%
Yardlong bean (Asparagus bean)
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.127g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
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)

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.