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  6. Bulgur dry vs. Beef tenderloin

Bulgur dry vs. Beef tenderloin — In-Depth Nutrition Comparison

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Differences between bulgur dry and beef tenderloin

  • Bulgur dry has more manganese, fiber, magnesium, copper, and vitamin B5, while beef tenderloin has more vitamin B12, selenium, and zinc.
  • Bulgur dry's daily need coverage for manganese is 132% higher.
  • The amount of saturated fat in bulgur dry is lower.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of bulgur dry is 47.

The food types used in this comparison are Bulgur, dry and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Bulgur dry vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +645.5%
Contains more CalciumCalcium +288.9%
Contains more PotassiumPotassium +23.9%
Contains more CopperCopper +172.4%
Contains more PhosphorusPhosphorus +47.8%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +21671.4%
Contains more IronIron +26.4%
Contains more ZincZinc +108.8%
Contains more SeleniumSelenium +895.7%

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.
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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +157.8%
Contains more Vitamin B3Vitamin B3 +70.5%
Contains more Vitamin B5Vitamin B5 +318%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +237.5%
Contains more Vitamin B2Vitamin B2 +126.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +223.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Beef tenderloin DV% diff.
Manganese 3.048mg 0.014mg 132%
Vitamin B12 0µg 2.46µg 103%
Fiber 12.5g 0g 50%
Saturated fat 0.232g 9.72g 43%
Selenium 2.3µg 22.9µg 37%
Fats 1.33g 24.6g 36%
Magnesium 164mg 22mg 34%
Cholesterol 0mg 85mg 28%
Carbs 75.87g 0g 25%
Monounsaturated fat 0.173g 10.27g 25%
Copper 0.335mg 0.123mg 24%
Protein 12.29g 23.9g 23%
Zinc 1.93mg 4.03mg 19%
Vitamin B5 1.045mg 0.25mg 16%
Phosphorus 300mg 203mg 14%
Vitamin B3 5.114mg 3mg 13%
Vitamin B1 0.232mg 0.09mg 12%
Vitamin B2 0.115mg 0.26mg 11%
Choline 28.1mg 91mg 11%
Iron 2.46mg 3.11mg 8%
Vitamin B6 0.342mg 0.25mg 7%
Folate 27µg 8µg 5%
Calcium 35mg 9mg 3%
Polyunsaturated fat 0.541g 1g 3%
Sodium 17mg 57mg 2%
Potassium 410mg 331mg 2%
Vitamin K 1.9µg 2%
Calories 342kcal 324kcal 1%
Net carbs 63.37g 0g N/A
Sugar 0.41g 0g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.19mg 0.268mg 0%
Threonine 0.354mg 1.044mg 0%
Isoleucine 0.455mg 1.075mg 0%
Leucine 0.83mg 1.889mg 0%
Lysine 0.339mg 1.989mg 0%
Methionine 0.19mg 0.612mg 0%
Phenylalanine 0.58mg 0.933mg 0%
Valine 0.554mg 1.163mg 0%
Histidine 0.285mg 0.818mg 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +94.5%
Contains more FatsFats +1749.6%
Contains more WaterWater +437.4%
Contains more OtherOther +107.3%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +5836.4%
Contains more Poly. FatPolyunsaturated fat +84.8%

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.