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  6. Bulgur dry vs. Chinese broccoli

Bulgur dry vs. Chinese broccoli — In-Depth Nutrition Comparison

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Differences between bulgur dry and chinese broccoli

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, copper, vitamin B3, and iron, while chinese broccoli has more vitamin K, vitamin A, and vitamin C.
  • Bulgur dry's daily need coverage for manganese is 121% higher.
  • Chinese broccoli contains 12 times less vitamin B3 than bulgur dry. Bulgur dry contains 5.114mg of vitamin B3, while chinese broccoli contains 0.437mg.
  • Chinese broccoli has a lower glycemic index. The glycemic index of chinese broccoli is 32, while the glycemic index of bulgur dry is 47.

The food types used in this comparison are Bulgur, dry and Broccoli, chinese, cooked.

Infographic

Bulgur dry vs Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +811.1%
Contains more PotassiumPotassium +57.1%
Contains more IronIron +339.3%
Contains more CopperCopper +449.2%
Contains more ZincZinc +394.9%
Contains more PhosphorusPhosphorus +631.7%
Contains more ManganeseManganese +1054.5%
Contains more SeleniumSelenium +76.9%
Contains more CalciumCalcium +185.7%
Contains less SodiumSodium -58.8%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +144.2%
Contains more Vitamin B3Vitamin B3 +1070.3%
Contains more Vitamin B5Vitamin B5 +557.2%
Contains more Vitamin B6Vitamin B6 +388.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin KVitamin K +4363.2%
Contains more FolateFolate +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~25.3mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Chinese broccoli DV% diff.
Manganese 3.048mg 0.264mg 121%
Vitamin K 1.9µg 84.8µg 69%
Fiber 12.5g 2.5g 40%
Phosphorus 300mg 41mg 37%
Magnesium 164mg 18mg 35%
Vitamin C 0mg 28.2mg 31%
Copper 0.335mg 0.061mg 30%
Vitamin B3 5.114mg 0.437mg 29%
Carbs 75.87g 3.81g 24%
Iron 2.46mg 0.56mg 24%
Protein 12.29g 1.14g 22%
Vitamin B6 0.342mg 0.07mg 21%
Folate 27µg 99µg 18%
Vitamin B5 1.045mg 0.159mg 18%
Calories 342kcal 22kcal 16%
Zinc 1.93mg 0.39mg 14%
Vitamin B1 0.232mg 0.095mg 11%
Vitamin A 0µg 82µg 9%
Calcium 35mg 100mg 7%
Potassium 410mg 261mg 4%
Vitamin E 0.06mg 0.48mg 3%
Selenium 2.3µg 1.3µg 2%
Vitamin B2 0.115mg 0.146mg 2%
Choline 28.1mg 25.3mg 1%
Polyunsaturated fat 0.541g 0.33g 1%
Saturated fat 0.232g 0.11g 1%
Fats 1.33g 0.72g 1%
Net carbs 63.37g 1.31g N/A
Sugar 0.41g 0.84g N/A
Sodium 17mg 7mg 0%
Monounsaturated fat 0.173g 0.05g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +978.1%
Contains more FatsFats +84.7%
Contains more CarbsCarbs +1891.3%
Contains more OtherOther +91.1%
Contains more WaterWater +939.3%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +246%
Contains more Poly. FatPolyunsaturated fat +63.9%
Contains less Sat. FatSaturated fat -52.6%

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.