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  6. Bulgur dry vs. Brussels sprouts

Bulgur dry vs. Brussels sprouts — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and Brussels sprouts

  • Bulgur dry has more manganese, fiber, magnesium, phosphorus, copper, vitamin B3, and vitamin B5; however, Brussels sprouts are richer in vitamin K, vitamin C, and vitamin A.
  • Brussels sprouts cover your daily vitamin K needs 146% more than bulgur dry.
  • Brussels sprouts have 9 times less manganese than bulgur dry. Bulgur dry has 3.048mg of manganese, while Brussels sprouts have 0.337mg.

Specific food types used in this comparison are Bulgur, dry and Brussels sprouts, raw.

Infographic

Bulgur dry vs Brussels sprouts 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% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +613%
Contains more IronIron +75.7%
Contains more CopperCopper +378.6%
Contains more ZincZinc +359.5%
Contains more PhosphorusPhosphorus +334.8%
Contains less SodiumSodium -32%
Contains more ManganeseManganese +804.5%
Contains more SeleniumSelenium +43.8%
Contains more CalciumCalcium +20%
~equal in Potassium ~389mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B1Vitamin B1 +66.9%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +586.4%
Contains more Vitamin B5Vitamin B5 +238.2%
Contains more Vitamin B6Vitamin B6 +56.2%
Contains more CholineCholine +47.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1366.7%
Contains more Vitamin KVitamin K +9215.8%
Contains more FolateFolate +125.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Brussels sprouts DV% diff.
Polyunsaturated fat 0.541g 153g 1016%
Vitamin K 1.9µg 177µg 146%
Manganese 3.048mg 0.337mg 118%
Vitamin C 0mg 85mg 94%
Fiber 12.5g 3.8g 35%
Magnesium 164mg 23mg 34%
Phosphorus 300mg 69mg 33%
Copper 0.335mg 0.07mg 29%
Vitamin B3 5.114mg 0.745mg 27%
Carbs 75.87g 8.95g 22%
Protein 12.29g 3.38g 18%
Calories 342kcal 43kcal 15%
Vitamin B5 1.045mg 0.309mg 15%
Zinc 1.93mg 0.42mg 14%
Iron 2.46mg 1.4mg 13%
Folate 27µg 61µg 9%
Vitamin B6 0.342mg 0.219mg 9%
Vitamin B1 0.232mg 0.139mg 8%
Vitamin E 0.06mg 0.88mg 5%
Vitamin A 0µg 38µg 4%
Choline 28.1mg 19.1mg 2%
Vitamin B2 0.115mg 0.09mg 2%
Fats 1.33g 0.3g 2%
Selenium 2.3µg 1.6µg 1%
Saturated fat 0.232g 0.062g 1%
Fructose 0.93g 1%
Calcium 35mg 42mg 1%
Potassium 410mg 389mg 1%
Net carbs 63.37g 5.15g N/A
Sugar 0.41g 2.2g N/A
Sodium 17mg 25mg 0%
Monounsaturated fat 0.173g 0.023g 0%
Tryptophan 0.19mg 0.037mg 0%
Threonine 0.354mg 0.12mg 0%
Isoleucine 0.455mg 0.132mg 0%
Leucine 0.83mg 0.152mg 0%
Lysine 0.339mg 0.154mg 0%
Methionine 0.19mg 0.032mg 0%
Phenylalanine 0.58mg 0.098mg 0%
Valine 0.554mg 0.155mg 0%
Histidine 0.285mg 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +263.6%
Contains more FatsFats +343.3%
Contains more CarbsCarbs +747.7%
Contains more WaterWater +855.6%
~equal in Other ~1.37g

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +652.2%
Contains less Sat. FatSaturated fat -73.3%
Contains more Poly. FatPolyunsaturated fat +28181%

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.