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  6. Bulgur dry vs. Cottage cheese

Bulgur dry vs. Cottage cheese — In-Depth Nutrition Comparison

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The main differences between bulgur dry and cottage cheese

  • Bulgur dry has more manganese, fiber, magnesium, copper, vitamin B3, iron, vitamin B6, phosphorus, and vitamin B1; however, cottage cheese has more vitamin B12.
  • Daily need coverage for manganese for bulgur dry is 132% higher.
  • Bulgur dry has a higher glycemic index than cottage cheese.

Food types used in this article are Bulgur, dry and Cheese, cottage, creamed, large or small curd.

Infographic

Bulgur dry vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +1950%
Contains more PotassiumPotassium +294.2%
Contains more IronIron +3414.3%
Contains more CopperCopper +1055.2%
Contains more ZincZinc +382.5%
Contains more PhosphorusPhosphorus +88.7%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +152300%
Contains more CalciumCalcium +137.1%
Contains more SeleniumSelenium +321.7%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin B1Vitamin B1 +759.3%
Contains more Vitamin B3Vitamin B3 +5065.7%
Contains more Vitamin B5Vitamin B5 +87.6%
Contains more Vitamin B6Vitamin B6 +643.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +52.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Cottage cheese DV% diff.
Manganese 3.048mg 0.002mg 132%
Fiber 12.5g 0g 50%
Magnesium 164mg 8mg 37%
Copper 0.335mg 0.029mg 34%
Vitamin B3 5.114mg 0.099mg 31%
Iron 2.46mg 0.07mg 30%
Carbs 75.87g 3.38g 24%
Vitamin B6 0.342mg 0.046mg 23%
Phosphorus 300mg 159mg 20%
Vitamin B12 0µg 0.43µg 18%
Vitamin B1 0.232mg 0.027mg 17%
Sodium 17mg 364mg 15%
Zinc 1.93mg 0.4mg 14%
Selenium 2.3µg 9.7µg 13%
Calories 342kcal 98kcal 12%
Vitamin B5 1.045mg 0.557mg 10%
Potassium 410mg 104mg 9%
Saturated fat 0.232g 1.718g 7%
Cholesterol 0mg 17mg 6%
Fats 1.33g 4.3g 5%
Calcium 35mg 83mg 5%
Folate 27µg 12µg 4%
Vitamin A 0µg 37µg 4%
Vitamin B2 0.115mg 0.163mg 4%
Polyunsaturated fat 0.541g 0.123g 3%
Monounsaturated fat 0.173g 0.778g 2%
Protein 12.29g 11.12g 2%
Vitamin K 1.9µg 0µg 2%
Choline 28.1mg 18.4mg 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 63.37g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.41g 2.67g N/A
Vitamin E 0.06mg 0.08mg 0%
Tryptophan 0.19mg 0.147mg 0%
Threonine 0.354mg 0.5mg 0%
Isoleucine 0.455mg 0.591mg 0%
Leucine 0.83mg 1.116mg 0%
Lysine 0.339mg 0.934mg 0%
Methionine 0.19mg 0.269mg 0%
Phenylalanine 0.58mg 0.577mg 0%
Valine 0.554mg 0.748mg 0%
Histidine 0.285mg 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +2144.7%
Contains more FatsFats +223.3%
Contains more WaterWater +786.6%
~equal in Protein ~11.12g
~equal in Other ~1.41g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Poly. FatPolyunsaturated fat +339.8%
Contains more Mono. FatMonounsaturated fat +349.7%

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.