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  6. Bulgur dry vs. Wheat Bread

Bulgur dry vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between bulgur dry and wheat Bread?

  • Bulgur dry is higher in manganese, fiber, magnesium, phosphorus, and copper, yet wheat Bread is higher in selenium, vitamin B2, iron, and vitamin B1.
  • Bulgur dry's daily need coverage for manganese is 73% more.
  • Bulgur dry has 3 times more magnesium than wheat Bread. While bulgur dry has 164mg of magnesium, wheat Bread has only 59mg.
  • The amount of sodium in bulgur dry is lower.
  • The glycemic index of bulgur dry is lower.

We used Bulgur, dry and Bread, wheat, toasted types in this article.

Infographic

Bulgur dry vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +178%
Contains more PotassiumPotassium +83.9%
Contains more CopperCopper +69.2%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +59.6%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +121.4%
Contains more CalciumCalcium +371.4%
Contains more IronIron +66.3%
Contains more SeleniumSelenium +1352.2%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +123.5%
Contains more CholineCholine +27.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +89.2%
Contains more Vitamin B2Vitamin B2 +232.2%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +218.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Wheat Bread DV% diff.
Manganese 3.048mg 1.377mg 73%
Selenium 2.3µg 33.4µg 57%
Fiber 12.5g 4.7g 31%
Magnesium 164mg 59mg 25%
Sodium 17mg 601mg 25%
Vitamin B2 0.115mg 0.382mg 21%
Iron 2.46mg 4.09mg 20%
Vitamin B1 0.232mg 0.439mg 17%
Phosphorus 300mg 188mg 16%
Folate 27µg 86µg 15%
Copper 0.335mg 0.198mg 15%
Vitamin B6 0.342mg 0.153mg 15%
Calcium 35mg 165mg 13%
Vitamin B5 1.045mg 0.456mg 12%
Polyunsaturated fat 0.541g 1.72g 8%
Carbs 75.87g 55.77g 7%
Vitamin B3 5.114mg 6.25mg 7%
Potassium 410mg 223mg 6%
Fats 1.33g 4.27g 5%
Zinc 1.93mg 1.47mg 4%
Saturated fat 0.232g 0.989g 3%
Vitamin K 1.9µg 5.7µg 3%
Monounsaturated fat 0.173g 1.019g 2%
Choline 28.1mg 22.1mg 1%
Calories 342kcal 313kcal 1%
Protein 12.29g 12.96g 1%
Vitamin E 0.06mg 0.24mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 63.37g 51.07g N/A
Sugar 0.41g 6.42g N/A
Tryptophan 0.19mg 0.092mg 0%
Threonine 0.354mg 0.299mg 0%
Isoleucine 0.455mg 0.258mg 0%
Leucine 0.83mg 0.461mg 0%
Lysine 0.339mg 0.215mg 0%
Methionine 0.19mg 0.105mg 0%
Phenylalanine 0.58mg 0.315mg 0%
Valine 0.554mg 0.31mg 0%
Histidine 0.285mg 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more CarbsCarbs +36%
Contains more FatsFats +221.1%
Contains more WaterWater +169.2%
Contains more OtherOther +83.4%
~equal in Protein ~12.96g

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Mono. FatMonounsaturated fat +489%
Contains more Poly. FatPolyunsaturated fat +217.9%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.