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  6. Bulgur dry vs. Arrowroot

Bulgur dry vs. Arrowroot — In-Depth Nutrition Comparison

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How are bulgur dry and arrowroot different?

  • Bulgur dry is higher in manganese, fiber, magnesium, phosphorus, copper, vitamin B3, vitamin B5, zinc, and vitamin B1; however, arrowroot is richer in folate.
  • Daily need coverage for manganese for bulgur dry is 125% higher.
  • Bulgur dry contains 10 times more fiber than arrowroot. While bulgur dry contains 12.5g of fiber, arrowroot contains only 1.3g.
  • Bulgur dry has a lower glycemic index (47) than arrowroot (58).

Bulgur, dry and Arrowroot, raw are the varieties used in this article.

Infographic

Bulgur dry vs Arrowroot 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +556%
Contains more CalciumCalcium +483.3%
Contains more CopperCopper +176.9%
Contains more ZincZinc +206.3%
Contains more PhosphorusPhosphorus +206.1%
Contains less SodiumSodium -34.6%
Contains more ManganeseManganese +1651.7%
Contains more SeleniumSelenium +228.6%
Contains more PotassiumPotassium +10.7%
~equal in Iron ~2.22mg

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 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B2Vitamin B2 +94.9%
Contains more Vitamin B3Vitamin B3 +202.1%
Contains more Vitamin B5Vitamin B5 +257.9%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1151.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Arrowroot DV% diff.
Manganese 3.048mg 0.174mg 125%
Folate 27µg 338µg 78%
Fiber 12.5g 1.3g 45%
Magnesium 164mg 25mg 33%
Phosphorus 300mg 98mg 29%
Copper 0.335mg 0.121mg 24%
Vitamin B3 5.114mg 1.693mg 21%
Carbs 75.87g 13.39g 21%
Protein 12.29g 4.24g 16%
Vitamin B5 1.045mg 0.292mg 15%
Calories 342kcal 65kcal 14%
Zinc 1.93mg 0.63mg 12%
Vitamin B1 0.232mg 0.143mg 7%
Vitamin B6 0.342mg 0.266mg 6%
Choline 28.1mg 5%
Vitamin B2 0.115mg 0.059mg 4%
Iron 2.46mg 2.22mg 3%
Polyunsaturated fat 0.541g 0.092g 3%
Selenium 2.3µg 0.7µg 3%
Calcium 35mg 6mg 3%
Fats 1.33g 0.2g 2%
Vitamin C 0mg 1.9mg 2%
Vitamin K 1.9µg 2%
Saturated fat 0.232g 0.039g 1%
Potassium 410mg 454mg 1%
Net carbs 63.37g 12.09g N/A
Sugar 0.41g N/A
Sodium 17mg 26mg 0%
Vitamin E 0.06mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.173g 0.004g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +189.9%
Contains more FatsFats +565%
Contains more CarbsCarbs +466.6%
Contains more WaterWater +797.2%
~equal in Other ~1.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +4225%
Contains more Poly. FatPolyunsaturated fat +488%
Contains less Sat. FatSaturated fat -83.2%

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 dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.