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  6. Yardlong beans vs. Bulgur dry

Yardlong beans vs. Bulgur dry — In-Depth Nutrition Comparison

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Important differences between yardlong beans and bulgur dry

  • Yardlong beans has more vitamin C; however, bulgur dry is richer in manganese, phosphorus, copper, magnesium, vitamin B3, vitamin B6, vitamin B5, iron, and zinc.
  • Bulgur dry's daily need coverage for manganese is 124% more.
  • Yardlong beans has a higher glycemic index. The glycemic index of yardlong beans is 86, while the glycemic index of bulgur dry is 47.

The food varieties used in the comparison are Yardlong bean, cooked, boiled, drained, without salt and Bulgur, dry.

Infographic

Yardlong beans 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" 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 CalciumCalcium +25.7%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +290.5%
Contains more PotassiumPotassium +41.4%
Contains more IronIron +151%
Contains more CopperCopper +612.8%
Contains more ZincZinc +436.1%
Contains more PhosphorusPhosphorus +426.3%
Contains more ManganeseManganese +1416.4%
Contains more SeleniumSelenium +53.3%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin B1Vitamin B1 +172.9%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more Vitamin B3Vitamin B3 +711.7%
Contains more Vitamin B5Vitamin B5 +1949%
Contains more Vitamin B6Vitamin B6 +1325%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Bulgur dry DV% diff.
Manganese 0.201mg 3.048mg 124%
Fiber 12.5g 50%
Phosphorus 57mg 300mg 35%
Copper 0.047mg 0.335mg 32%
Magnesium 42mg 164mg 29%
Vitamin B3 0.63mg 5.114mg 28%
Vitamin B6 0.024mg 0.342mg 24%
Carbs 9.18g 75.87g 22%
Vitamin B5 0.051mg 1.045mg 20%
Protein 2.53g 12.29g 20%
Iron 0.98mg 2.46mg 19%
Vitamin C 16.2mg 0mg 18%
Calories 47kcal 342kcal 15%
Zinc 0.36mg 1.93mg 14%
Vitamin B1 0.085mg 0.232mg 12%
Folate 45µg 27µg 5%
Choline 28.1mg 5%
Potassium 290mg 410mg 4%
Polyunsaturated fat 0.042g 0.541g 3%
Vitamin A 23µg 0µg 3%
Fats 0.1g 1.33g 2%
Vitamin K 1.9µg 2%
Saturated fat 0.026g 0.232g 1%
Sodium 4mg 17mg 1%
Calcium 44mg 35mg 1%
Vitamin B2 0.099mg 0.115mg 1%
Selenium 1.5µg 2.3µg 1%
Net carbs 9.18g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Monounsaturated fat 0.009g 0.173g 0%
Tryptophan 0.029mg 0.19mg 0%
Threonine 0.094mg 0.354mg 0%
Isoleucine 0.135mg 0.455mg 0%
Leucine 0.18mg 0.83mg 0%
Lysine 0.166mg 0.339mg 0%
Methionine 0.036mg 0.19mg 0%
Phenylalanine 0.139mg 0.58mg 0%
Valine 0.146mg 0.554mg 0%
Histidine 0.082mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +871.9%
Contains more ProteinProtein +385.8%
Contains more FatsFats +1230%
Contains more CarbsCarbs +726.5%
Contains more OtherOther +109.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +1822.2%
Contains more Poly. FatPolyunsaturated fat +1188.1%

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.