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  6. Bulgur vs. Lablab

Bulgur vs. Lablab — In-Depth Nutrition Comparison

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Differences between bulgur and lablab

  • Bulgur has more manganese, while lablab has more iron, copper, zinc, vitamin B1, magnesium, phosphorus, and potassium.
  • Lablab's daily need coverage for iron is 45% higher.
  • Lablab contains 2 times less vitamin B3 than bulgur. Bulgur contains 1mg of vitamin B3, while lablab contains 0.411mg.

The food types used in this comparison are Bulgur, cooked and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Bulgur vs Lablab 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.
Bulgur
Bulgur
2
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%
Lablab
Lablab
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +26.3%
Contains more MagnesiumMagnesium +156.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +395.6%
Contains more IronIron +377.1%
Contains more CopperCopper +354.7%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +366.7%

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.
Bulgur
Bulgur
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Lablab
Lablab
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +143.3%
Contains more Vitamin B6Vitamin B6 +124.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more Vitamin B1Vitamin B1 +373.7%
Contains more Vitamin B2Vitamin B2 +32.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.316mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Lablab DV% diff.
Iron 0.96mg 4.58mg 45%
Copper 0.075mg 0.341mg 30%
Zinc 0.57mg 2.85mg 21%
Fiber 4.5g 18%
Vitamin B1 0.057mg 0.27mg 18%
Magnesium 32mg 82mg 12%
Phosphorus 40mg 120mg 11%
Protein 3.08g 8.14g 10%
Potassium 68mg 337mg 8%
Manganese 0.609mg 0.482mg 6%
Selenium 0.6µg 2.8µg 4%
Vitamin B3 1mg 0.411mg 4%
Vitamin B6 0.083mg 0.037mg 4%
Folate 18µg 4µg 4%
Calcium 10mg 40mg 3%
Calories 83kcal 117kcal 2%
Fats 0.24g 0.58g 1%
Carbs 18.58g 20.69g 1%
Vitamin B2 0.028mg 0.037mg 1%
Vitamin B5 0.344mg 0.316mg 1%
Choline 6.9mg 1%
Polyunsaturated fat 0.098g 0.245g 1%
Protein per 100 calories 3.7g 7g N/A
Calories per 10 g protein 269kcal 144kcal N/A
Weight per 100 calories 120g 85g N/A
Net carbs 14.08g 20.69g N/A
Sugar 0.1g N/A
Sodium 5mg 7mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.042g 0.099g 0%
Monounsaturated fat 0.031g 0.026g 0%
Tryptophan 0.048mg 0.068mg 0%
Threonine 0.089mg 0.315mg 0%
Isoleucine 0.114mg 0.39mg 0%
Leucine 0.208mg 0.691mg 0%
Lysine 0.085mg 0.556mg 0%
Methionine 0.048mg 0.065mg 0%
Phenylalanine 0.145mg 0.41mg 0%
Valine 0.139mg 0.422mg 0%
Histidine 0.071mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
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
Lablab
Lablab
4
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more WaterWater +12.5%
Contains more ProteinProtein +164.3%
Contains more FatsFats +141.7%
Contains more CarbsCarbs +11.4%
Contains more OtherOther +329.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Lablab
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains less Sat. FatSaturated fat -57.6%
Contains more Mono. FatMonounsaturated fat +19.2%
Contains more Poly. FatPolyunsaturated fat +150%

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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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.