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Bulgur vs Groat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 3)
Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 0.49g)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.4)
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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Groat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Bulgur
5
Groat
Mineral Summary Score
49
Bulgur
15
Groat

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
Bulgur
7
:
1
Groat
Contains more Iron +207.5%
Contains more Calcium +400%
Contains more Potassium +365.9%
Contains more Magnesium +221.6%
Contains more Copper +129.5%
Contains more Zinc +216.4%
Contains more Phosphorus +328.6%
Contains less Sodium -76.5%
Contains more Iron +207.5%
Contains more Calcium +400%
Contains more Potassium +365.9%
Contains more Magnesium +221.6%
Contains more Copper +129.5%
Contains more Zinc +216.4%
Contains more Phosphorus +328.6%
Contains less Sodium -76.5%

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
Bulgur
6
:
1
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +194.9%
Contains more Vitamin B3 +444%
Contains more Vitamin B5 +191.1%
Contains more Vitamin B6 +344.2%
Contains more Vitamin E +50%
Equal in Vitamin K - 1.9
Contains more Vitamin A +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +194.9%
Contains more Vitamin B3 +444%
Contains more Vitamin B5 +191.1%
Contains more Vitamin B6 +344.2%
Contains more Vitamin E +50%
Equal in Vitamin K - 1.9

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 the food
Protein
74%
Bulgur
20%
Groat
Carbohydrates
76%
Bulgur
20%
Groat
Fats
6%
Bulgur
3%
Groat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Groat Opinion
Calories 342 92 Bulgur
Protein 12.29 3.38 Bulgur
Fats 1.33 0.62 Bulgur
Vitamin C 0 0
Carbs 75.87 19.94 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 0.8 Bulgur
Calcium 35 7 Bulgur
Potassium 410 88 Bulgur
Magnesium 164 51 Bulgur
Sugars 0.41 0.9 Groat
Fiber 12.5 2.7 Bulgur
Copper 0.335 0.146 Bulgur
Zinc 1.93 0.61 Bulgur
Starch
Phosphorus 300 70 Bulgur
Sodium 17 4 Groat
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.232 0.04 Bulgur
Vitamin B2 0.115 0.039 Bulgur
Vitamin B3 5.114 0.94 Bulgur
Vitamin B5 1.045 0.359 Bulgur
Vitamin B6 0.342 0.077 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 1.9
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.232 0.134 Groat
Monounsaturated Fat 0.173 0.188 Groat
Polyunsaturated fat 0.541 0.188 Bulgur
Tryptophan 0.19 0.049 Bulgur
Threonine 0.354 0.129 Bulgur
Isoleucine 0.455 0.127 Bulgur
Leucine 0.83 0.212 Bulgur
Lysine 0.339 0.172 Bulgur
Methionine 0.19 0.044 Bulgur
Phenylalanine 0.58 0.133 Bulgur
Valine 0.554 0.173 Bulgur
Histidine 0.285 0.079 Bulgur
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.