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  6. Bulgur dry vs. Cassava

Bulgur dry vs. Cassava — In-Depth Nutrition Comparison

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What are the main differences between bulgur dry and cassava?

  • Bulgur dry is richer in manganese, fiber, phosphorus, magnesium, iron, vitamin B3, copper, vitamin B6, and vitamin B5, yet cassava is richer in vitamin C.
  • Bulgur dry's daily need coverage for manganese is 116% higher.
  • Bulgur dry has 11 times more phosphorus than cassava. Bulgur dry has 300mg of phosphorus, while cassava has 27mg.
  • Bulgur dry has a lower glycemic index than cassava.

We used Bulgur, dry and Cassava, raw types in this comparison.

Infographic

Bulgur dry vs Cassava 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% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +681%
Contains more CalciumCalcium +118.8%
Contains more PotassiumPotassium +51.3%
Contains more IronIron +811.1%
Contains more CopperCopper +235%
Contains more ZincZinc +467.6%
Contains more PhosphorusPhosphorus +1011.1%
Contains more ManganeseManganese +693.8%
Contains more SeleniumSelenium +228.6%
Contains less SodiumSodium -17.6%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +139.6%
Contains more Vitamin B3Vitamin B3 +498.8%
Contains more Vitamin B5Vitamin B5 +876.6%
Contains more Vitamin B6Vitamin B6 +288.6%
Contains more CholineCholine +18.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Cassava DV% diff.
Manganese 3.048mg 0.384mg 116%
Fiber 12.5g 1.8g 43%
Phosphorus 300mg 27mg 39%
Magnesium 164mg 21mg 34%
Vitamin B3 5.114mg 0.854mg 27%
Iron 2.46mg 0.27mg 27%
Copper 0.335mg 0.1mg 26%
Vitamin C 0mg 20.6mg 23%
Protein 12.29g 1.36g 22%
Vitamin B6 0.342mg 0.088mg 20%
Vitamin B5 1.045mg 0.107mg 19%
Zinc 1.93mg 0.34mg 14%
Carbs 75.87g 38.06g 13%
Vitamin B1 0.232mg 0.087mg 12%
Calories 342kcal 160kcal 9%
Vitamin B2 0.115mg 0.048mg 5%
Potassium 410mg 271mg 4%
Selenium 2.3µg 0.7µg 3%
Polyunsaturated fat 0.541g 0.048g 3%
Calcium 35mg 16mg 2%
Fats 1.33g 0.28g 2%
Choline 28.1mg 23.7mg 1%
Saturated fat 0.232g 0.074g 1%
Vitamin E 0.06mg 0.19mg 1%
Net carbs 63.37g 36.26g N/A
Sugar 0.41g 1.7g N/A
Sodium 17mg 14mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 1.9µg 1.9µg 0%
Folate 27µg 27µg 0%
Monounsaturated fat 0.173g 0.075g 0%
Tryptophan 0.19mg 0.019mg 0%
Threonine 0.354mg 0.028mg 0%
Isoleucine 0.455mg 0.027mg 0%
Leucine 0.83mg 0.039mg 0%
Lysine 0.339mg 0.044mg 0%
Methionine 0.19mg 0.011mg 0%
Phenylalanine 0.58mg 0.026mg 0%
Valine 0.554mg 0.035mg 0%
Histidine 0.285mg 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +803.7%
Contains more FatsFats +375%
Contains more CarbsCarbs +99.3%
Contains more OtherOther +143.5%
Contains more WaterWater +563.1%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +130.7%
Contains more Poly. FatPolyunsaturated fat +1027.1%
Contains less Sat. FatSaturated fat -68.1%

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.