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Couscous vs Bulgur - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Couscous
Couscous contains less Sugars (difference - 0.31g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.203g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 17)
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.
Couscous Bulgur
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Couscous Bulgur
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
4
Couscous
20
Bulgur
Mineral Summary Score
5
Couscous
49
Bulgur

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
:
7
Bulgur
Contains less Sodium -70.6%
Contains more Iron +547.4%
Contains more Calcium +337.5%
Contains more Potassium +606.9%
Contains more Magnesium +1950%
Contains more Copper +717.1%
Contains more Zinc +642.3%
Contains more Phosphorus +1263.6%
Contains less Sodium -70.6%
Contains more Iron +547.4%
Contains more Calcium +337.5%
Contains more Potassium +606.9%
Contains more Magnesium +1950%
Contains more Copper +717.1%
Contains more Zinc +642.3%
Contains more Phosphorus +1263.6%

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 E +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +268.3%
Contains more Vitamin B2 +325.9%
Contains more Vitamin B3 +420.2%
Contains more Vitamin B5 +181.7%
Contains more Vitamin B6 +570.6%
Contains more Vitamin K +1800%
Contains more Vitamin E +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +268.3%
Contains more Vitamin B2 +325.9%
Contains more Vitamin B3 +420.2%
Contains more Vitamin B5 +181.7%
Contains more Vitamin B6 +570.6%
Contains more Vitamin K +1800%

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
23%
Couscous
74%
Bulgur
Carbohydrates
23%
Couscous
76%
Bulgur
Fats
1%
Couscous
6%
Bulgur

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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 Couscous Bulgur Opinion
Calories 112 342 Bulgur
Protein 3.79 12.29 Bulgur
Fats 0.16 1.33 Bulgur
Vitamin C 0 0
Carbs 23.22 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 2.46 Bulgur
Calcium 8 35 Bulgur
Potassium 58 410 Bulgur
Magnesium 8 164 Bulgur
Sugars 0.1 0.41 Bulgur
Fiber 1.4 12.5 Bulgur
Copper 0.041 0.335 Bulgur
Zinc 0.26 1.93 Bulgur
Starch
Phosphorus 22 300 Bulgur
Sodium 5 17 Couscous
Vitamin A 0 9 Bulgur
Vitamin E 0.13 0.06 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.232 Bulgur
Vitamin B2 0.027 0.115 Bulgur
Vitamin B3 0.983 5.114 Bulgur
Vitamin B5 0.371 1.045 Bulgur
Vitamin B6 0.051 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 0.1 1.9 Bulgur
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.029 0.232 Couscous
Monounsaturated Fat 0.022 0.173 Bulgur
Polyunsaturated fat 0.064 0.541 Bulgur
Tryptophan 0.049 0.19 Bulgur
Threonine 0.1 0.354 Bulgur
Isoleucine 0.147 0.455 Bulgur
Leucine 0.259 0.83 Bulgur
Lysine 0.073 0.339 Bulgur
Methionine 0.059 0.19 Bulgur
Phenylalanine 0.184 0.58 Bulgur
Valine 0.162 0.554 Bulgur
Histidine 0.077 0.285 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.