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Bulgur dry vs. Bell pepper — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and bell peppers

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, copper, vitamin B3, iron, vitamin B5, and zinc; however, bell peppers are higher in vitamin C.
  • Bulgur dry covers your daily manganese needs 127% more than bell peppers.
  • Bell peppers contain 16 times less magnesium than bulgur dry. Bulgur dry contains 164mg of magnesium, while bell peppers contain 10mg.
  • The glycemic index of bulgur dry is higher.

Food varieties used in this article are Bulgur, dry and Peppers, sweet, green, raw.

Infographic

Bulgur dry vs Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +1540%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +134.3%
Contains more IronIron +623.5%
Contains more CopperCopper +407.6%
Contains more ZincZinc +1384.6%
Contains more PhosphorusPhosphorus +1400%
Contains more ManganeseManganese +2398.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -82.4%

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin B1Vitamin B1 +307%
Contains more Vitamin B2Vitamin B2 +310.7%
Contains more Vitamin B3Vitamin B3 +965.4%
Contains more Vitamin B5Vitamin B5 +955.6%
Contains more Vitamin B6Vitamin B6 +52.7%
Contains more FolateFolate +170%
Contains more CholineCholine +410.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +516.7%
Contains more Vitamin KVitamin K +289.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +1329.1%
Contains more FatsFats +682.4%
Contains more CarbsCarbs +1535.1%
Contains more OtherOther +243.2%
Contains more WaterWater +943.2%

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +2062.5%
Contains more Poly. FatPolyunsaturated fat +772.6%
Contains less Sat. FatSaturated fat -75%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Bell pepper
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Bulgur dry Bell pepper DV% diff.
Manganese 3.048mg 0.122mg 127%
Vitamin C 0mg 80.4mg 89%
Fiber 12.5g 1.7g 43%
Phosphorus 300mg 20mg 40%
Magnesium 164mg 10mg 37%
Copper 0.335mg 0.066mg 30%
Vitamin B3 5.114mg 0.48mg 29%
Iron 2.46mg 0.34mg 27%
Carbs 75.87g 4.64g 24%
Protein 12.29g 0.86g 23%
Vitamin B5 1.045mg 0.099mg 19%
Calories 342kcal 20kcal 16%
Zinc 1.93mg 0.13mg 16%
Vitamin B1 0.232mg 0.057mg 15%
Vitamin B6 0.342mg 0.224mg 9%
Potassium 410mg 175mg 7%
Vitamin B2 0.115mg 0.028mg 7%
Vitamin K 1.9µg 7.4µg 5%
Choline 28.1mg 5.5mg 4%
Selenium 2.3µg 0µg 4%
Folate 27µg 10µg 4%
Calcium 35mg 10mg 3%
Polyunsaturated fat 0.541g 0.062g 3%
Vitamin A 0µg 18µg 2%
Vitamin E 0.06mg 0.37mg 2%
Fats 1.33g 0.17g 2%
Saturated fat 0.232g 0.058g 1%
Fructose 1.12g 1%
Sodium 17mg 3mg 1%
Net carbs 63.37g 2.94g N/A
Sugar 0.41g 2.4g N/A
Monounsaturated fat 0.173g 0.008g 0%
Tryptophan 0.19mg 0.012mg 0%
Threonine 0.354mg 0.036mg 0%
Isoleucine 0.455mg 0.024mg 0%
Leucine 0.83mg 0.036mg 0%
Lysine 0.339mg 0.039mg 0%
Methionine 0.19mg 0.007mg 0%
Phenylalanine 0.58mg 0.092mg 0%
Valine 0.554mg 0.036mg 0%
Histidine 0.285mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Bell pepper
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
28%
Bulgur dry
31%
Bell pepper
Minerals Daily Need Coverage Score
96%
Bulgur dry
9%
Bell pepper

Comparison summary

Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.99g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Bell pepper
Bell pepper is lower in Saturated fat (difference - 0.174g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 15)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $1.7)
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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.