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  6. Bulgur dry vs. Broccoli

Bulgur dry vs. Broccoli — In-Depth Nutrition Comparison

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Important differences between bulgur dry and broccoli

  • Bulgur dry has more manganese, fiber, magnesium, phosphorus, copper, vitamin B3, iron, and zinc; however, broccoli is richer in vitamin C and vitamin K.
  • Bulgur dry's daily need coverage for manganese is 123% more.
  • Bulgur dry contains 8 times more vitamin B3 than broccoli. Bulgur dry contains 5.114mg of vitamin B3, while broccoli contains 0.639mg.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of broccoli is 32.

The food varieties used in the comparison are Bulgur, dry and Broccoli, raw.

Infographic

Bulgur dry vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +681%
Contains more PotassiumPotassium +29.7%
Contains more IronIron +237%
Contains more CopperCopper +583.7%
Contains more ZincZinc +370.7%
Contains more PhosphorusPhosphorus +354.5%
Contains less SodiumSodium -48.5%
Contains more ManganeseManganese +1351.4%
Contains more CalciumCalcium +34.3%
~equal in Selenium ~2.5µg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +226.8%
Contains more Vitamin B3Vitamin B3 +700.3%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin B6Vitamin B6 +95.4%
Contains more CholineCholine +50.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin KVitamin K +5247.4%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.117mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Broccoli DV% diff.
Manganese 3.048mg 0.21mg 123%
Vitamin C 0mg 89.2mg 99%
Vitamin K 1.9µg 101.6µg 83%
Fiber 12.5g 2.6g 40%
Magnesium 164mg 21mg 34%
Phosphorus 300mg 66mg 33%
Copper 0.335mg 0.049mg 32%
Vitamin B3 5.114mg 0.639mg 28%
Carbs 75.87g 6.64g 23%
Iron 2.46mg 0.73mg 22%
Protein 12.29g 2.82g 19%
Calories 342kcal 34kcal 15%
Zinc 1.93mg 0.41mg 14%
Vitamin B6 0.342mg 0.175mg 13%
Vitamin B1 0.232mg 0.071mg 13%
Vitamin B5 1.045mg 0.573mg 9%
Folate 27µg 63µg 9%
Vitamin E 0.06mg 0.78mg 5%
Polyunsaturated fat 0.541g 0.038g 3%
Vitamin A 0µg 31µg 3%
Potassium 410mg 316mg 3%
Choline 28.1mg 18.7mg 2%
Sodium 17mg 33mg 1%
Fats 1.33g 0.37g 1%
Saturated fat 0.232g 0.039g 1%
Calcium 35mg 47mg 1%
Fructose 0.68g 1%
Net carbs 63.37g 4.04g N/A
Sugar 0.41g 1.7g N/A
Selenium 2.3µg 2.5µg 0%
Vitamin B2 0.115mg 0.117mg 0%
Monounsaturated fat 0.173g 0.011g 0%
Tryptophan 0.19mg 0.033mg 0%
Threonine 0.354mg 0.088mg 0%
Isoleucine 0.455mg 0.079mg 0%
Leucine 0.83mg 0.129mg 0%
Lysine 0.339mg 0.135mg 0%
Methionine 0.19mg 0.038mg 0%
Phenylalanine 0.58mg 0.117mg 0%
Valine 0.554mg 0.125mg 0%
Histidine 0.285mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +335.8%
Contains more FatsFats +259.5%
Contains more CarbsCarbs +1042.6%
Contains more OtherOther +73.6%
Contains more WaterWater +892.2%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +1472.7%
Contains more Poly. FatPolyunsaturated fat +1323.7%
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.