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  6. Bulgur dry vs. Beefsteak raw

Bulgur dry vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the main differences between bulgur dry and beefsteak raw?

  • Bulgur dry is richer in fiber, magnesium, copper, vitamin B1, and phosphorus, yet beefsteak raw is richer in vitamin B12, selenium, zinc, and vitamin B6.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index than bulgur dry.

We used Bulgur, dry and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this comparison.

Infographic

Bulgur dry vs Beefsteak raw 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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +556%
Contains more CalciumCalcium +600%
Contains more IronIron +23%
Contains more CopperCopper +324.1%
Contains more PhosphorusPhosphorus +36.4%
Contains less SodiumSodium -69.1%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +174.6%
Contains more SeleniumSelenium +1113%
~equal in Potassium ~375mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +209.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +26.7%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B6Vitamin B6 +58.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.048mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Beefsteak raw DV% diff.
Manganese 3.048mg 133%
Vitamin B12 0µg 2.69µg 112%
Fiber 12.5g 0g 50%
Selenium 2.3µg 27.9µg 47%
Magnesium 164mg 25mg 33%
Zinc 1.93mg 5.3mg 31%
Copper 0.335mg 0.079mg 28%
Carbs 75.87g 0g 25%
Cholesterol 0mg 67mg 22%
Vitamin B5 1.045mg 21%
Protein 12.29g 21.38g 18%
Vitamin B6 0.342mg 0.543mg 15%
Vitamin B1 0.232mg 0.075mg 13%
Phosphorus 300mg 220mg 11%
Calories 342kcal 134kcal 10%
Saturated fat 0.232g 1.875g 7%
Folate 27µg 3µg 6%
Fats 1.33g 5.36g 6%
Iron 2.46mg 2mg 6%
Choline 28.1mg 5%
Monounsaturated fat 0.173g 2.354g 5%
Vitamin B2 0.115mg 0.182mg 5%
Calcium 35mg 5mg 3%
Polyunsaturated fat 0.541g 0.189g 2%
Sodium 17mg 55mg 2%
Potassium 410mg 375mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 63.37g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.41g 0g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.06mg 0%
Vitamin B3 5.114mg 5.048mg 0%
Vitamin K 1.9µg 1.5µg 0%
Trans fat 0.253g N/A
Tryptophan 0.19mg 0.262mg 0%
Threonine 0.354mg 1.099mg 0%
Isoleucine 0.455mg 1.09mg 0%
Leucine 0.83mg 2.011mg 0%
Lysine 0.339mg 2.247mg 0%
Methionine 0.19mg 0.621mg 0%
Phenylalanine 0.58mg 0.931mg 0%
Valine 0.554mg 1.152mg 0%
Histidine 0.285mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +357.6%
Contains more ProteinProtein +74%
Contains more FatsFats +303%
Contains more WaterWater +710.3%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Poly. FatPolyunsaturated fat +186.2%
Contains more Mono. FatMonounsaturated fat +1260.7%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.