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Artichoke vs. Bulgur dry — In-Depth Nutrition Comparison

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How are artichoke and bulgur dry different?

  • Bulgur dry has more manganese, phosphorus, fiber, vitamin B3, magnesium, vitamin B6, iron, vitamin B5, vitamin B1, and zinc than artichoke.
  • Daily need coverage for manganese for bulgur dry is 121% higher.
  • Artichoke has a lower glycemic index (32) than bulgur dry (47).

Artichokes, (globe or french), raw and Bulgur, dry are the varieties used in this article.

Infographic

Artichoke vs Bulgur dry infographic
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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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
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 more MagnesiumMagnesium +173.3%
Contains more PotassiumPotassium +10.8%
Contains more IronIron +92.2%
Contains more CopperCopper +45%
Contains more ZincZinc +293.9%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -81.9%
Contains more ManganeseManganese +1090.6%
Contains more SeleniumSelenium +1050%

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
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 Vitamin EVitamin E +216.7%
Contains more Vitamin KVitamin K +678.9%
Contains more FolateFolate +151.9%
Contains more CholineCholine +22.4%
Contains more Vitamin B1Vitamin B1 +222.2%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +388.9%
Contains more Vitamin B5Vitamin B5 +209.2%
Contains more Vitamin B6Vitamin B6 +194.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 +843.8%
Contains more ProteinProtein +275.8%
Contains more FatsFats +786.7%
Contains more CarbsCarbs +621.9%
Contains more OtherOther +33.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 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 -84.5%
Contains more Mono. FatMonounsaturated fat +3360%
Contains more Poly. FatPolyunsaturated fat +745.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Artichoke Bulgur dry
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Artichoke Bulgur dry DV% diff.
Manganese 0.256mg 3.048mg 121%
Phosphorus 90mg 300mg 30%
Fiber 5.4g 12.5g 28%
Magnesium 60mg 164mg 25%
Vitamin B3 1.046mg 5.114mg 25%
Carbs 10.51g 75.87g 22%
Protein 3.27g 12.29g 18%
Vitamin B6 0.116mg 0.342mg 17%
Calories 47kcal 342kcal 15%
Iron 1.28mg 2.46mg 15%
Vitamin B5 0.338mg 1.045mg 14%
Zinc 0.49mg 1.93mg 13%
Vitamin B1 0.072mg 0.232mg 13%
Vitamin C 11.7mg 0mg 13%
Copper 0.231mg 0.335mg 12%
Vitamin K 14.8µg 1.9µg 11%
Folate 68µg 27µg 10%
Selenium 0.2µg 2.3µg 4%
Vitamin B2 0.066mg 0.115mg 4%
Sodium 94mg 17mg 3%
Polyunsaturated fat 0.064g 0.541g 3%
Fats 0.15g 1.33g 2%
Vitamin E 0.19mg 0.06mg 1%
Potassium 370mg 410mg 1%
Choline 34.4mg 28.1mg 1%
Saturated fat 0.036g 0.232g 1%
Calcium 44mg 35mg 1%
Net carbs 5.11g 63.37g N/A
Sugar 0.99g 0.41g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.005g 0.173g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Bulgur dry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Artichoke
28%
Bulgur dry
Minerals Daily Need Coverage Score
31%
Artichoke
96%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 77mg)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is lower in Saturated fat?
Artichoke
Artichoke is lower in Saturated fat (difference - 0.196g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 15)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.