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  6. Bulgur vs. Soybean

Bulgur vs. Soybean — In-Depth Nutrition Comparison

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Important differences between bulgur and soybeans

  • Bulgur has less iron, copper, phosphorus, vitamin B2, vitamin K, potassium, magnesium, selenium, vitamin B6, and manganese.
  • Soybeans' daily need coverage for iron is 52% more.
  • Bulgur has a higher glycemic index than soybeans.

The food varieties used in the comparison are Bulgur, cooked and Soybeans, mature cooked, boiled, without salt.

Infographic

Bulgur vs Soybean 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
0
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%
Soybean
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +168.8%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +657.4%
Contains more IronIron +435.4%
Contains more CopperCopper +442.7%
Contains more ZincZinc +101.8%
Contains more PhosphorusPhosphorus +512.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +35.3%
Contains more SeleniumSelenium +1116.7%

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
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% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin B3Vitamin B3 +150.6%
Contains more Vitamin B5Vitamin B5 +92.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +171.9%
Contains more Vitamin B2Vitamin B2 +917.9%
Contains more Vitamin B6Vitamin B6 +181.9%
Contains more Vitamin KVitamin K +3740%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Soybean DV% diff.
Iron 0.96mg 5.14mg 52%
Copper 0.075mg 0.407mg 37%
Polyunsaturated fat 0.098g 5.064g 33%
Protein 3.08g 18.21g 30%
Phosphorus 40mg 245mg 29%
Vitamin B2 0.028mg 0.285mg 20%
Vitamin K 0.5µg 19.2µg 16%
Fats 0.24g 8.97g 13%
Magnesium 32mg 86mg 13%
Potassium 68mg 515mg 13%
Selenium 0.6µg 7.3µg 12%
Vitamin B6 0.083mg 0.234mg 12%
Calcium 10mg 102mg 9%
Manganese 0.609mg 0.824mg 9%
Folate 18µg 54µg 9%
Vitamin B1 0.057mg 0.155mg 8%
Choline 6.9mg 47.5mg 7%
Fiber 4.5g 6g 6%
Saturated fat 0.042g 1.297g 6%
Zinc 0.57mg 1.15mg 5%
Monounsaturated fat 0.031g 1.981g 5%
Calories 83kcal 172kcal 4%
Vitamin B3 1mg 0.399mg 4%
Carbs 18.58g 8.36g 3%
Vitamin B5 0.344mg 0.179mg 3%
Vitamin C 0mg 1.7mg 2%
Vitamin E 0.01mg 0.35mg 2%
Protein per 100 calories 3.7g 11g N/A
Calories per 10 g protein 269kcal 94kcal N/A
Weight per 100 calories 120g 58g N/A
Unsaturated / Saturated Fat ratio 3.1 5.4 N/A
Net carbs 14.08g 2.36g N/A
Sugar 0.1g 3g N/A
Sodium 5mg 1mg 0%
Tryptophan 0.048mg 0.242mg 0%
Threonine 0.089mg 0.723mg 0%
Isoleucine 0.114mg 0.807mg 0%
Leucine 0.208mg 1.355mg 0%
Lysine 0.085mg 1.108mg 0%
Methionine 0.048mg 0.224mg 0%
Phenylalanine 0.145mg 0.869mg 0%
Valine 0.139mg 0.831mg 0%
Histidine 0.071mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +122.2%
Contains more WaterWater +24.3%
Contains more ProteinProtein +491.2%
Contains more FatsFats +3637.5%
Contains more OtherOther +461.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +6290.3%
Contains more Poly. FatPolyunsaturated fat +5067.3%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.