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  6. Bulgur dry vs. Chuck steak

Bulgur dry vs. Chuck steak — In-Depth Nutrition Comparison

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Important differences between bulgur dry and chuck steak

  • Bulgur dry has more manganese, fiber, magnesium, copper, and phosphorus; however, chuck steak is richer in vitamin B12, zinc, and selenium.
  • Bulgur dry's daily need coverage for manganese is 132% more.
  • Bulgur dry contains less saturated fat.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of chuck steak is 0.

The food varieties used in the comparison are Bulgur, dry and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Bulgur dry vs Chuck steak 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% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +645.5%
Contains more CalciumCalcium +118.8%
Contains more PotassiumPotassium +26.2%
Contains more CopperCopper +335.1%
Contains more PhosphorusPhosphorus +55.4%
Contains less SodiumSodium -76.1%
Contains more ManganeseManganese +25300%
Contains more ZincZinc +349.7%
Contains more SeleniumSelenium +1095.7%
~equal in Iron ~2.45mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin B1Vitamin B1 +251.5%
Contains more Vitamin B5Vitamin B5 +39%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +66.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +181.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.663mg
~equal in Vitamin B6 ~0.373mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Chuck steak DV% diff.
Manganese 3.048mg 0.012mg 132%
Vitamin B12 0µg 3.03µg 126%
Zinc 1.93mg 8.68mg 61%
Fiber 12.5g 0g 50%
Selenium 2.3µg 27.5µg 46%
Saturated fat 0.232g 8.66g 38%
Magnesium 164mg 22mg 34%
Cholesterol 0mg 87mg 29%
Copper 0.335mg 0.077mg 29%
Fats 1.33g 19.64g 28%
Carbs 75.87g 0g 25%
Protein 12.29g 24.98g 25%
Monounsaturated fat 0.173g 9.457g 23%
Phosphorus 300mg 193mg 15%
Vitamin B1 0.232mg 0.066mg 14%
Choline 28.1mg 79mg 9%
Vitamin B5 1.045mg 0.752mg 6%
Vitamin B2 0.115mg 0.191mg 6%
Folate 27µg 6µg 5%
Calories 342kcal 277kcal 3%
Vitamin B3 5.114mg 4.663mg 3%
Potassium 410mg 325mg 3%
Sodium 17mg 71mg 2%
Vitamin B6 0.342mg 0.373mg 2%
Calcium 35mg 16mg 2%
Polyunsaturated fat 0.541g 0.81g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 63.37g 0g N/A
Iron 2.46mg 2.45mg 0%
Sugar 0.41g 0g N/A
Vitamin E 0.06mg 0.1mg 0%
Vitamin K 1.9µg 1.6µg 0%
Trans fat 1.287g N/A
Tryptophan 0.19mg 0.281mg 0%
Threonine 0.354mg 1.099mg 0%
Isoleucine 0.455mg 1.062mg 0%
Leucine 0.83mg 2.009mg 0%
Lysine 0.339mg 2.184mg 0%
Methionine 0.19mg 0.709mg 0%
Phenylalanine 0.58mg 0.951mg 0%
Valine 0.554mg 1.129mg 0%
Histidine 0.285mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +843.8%
Contains more ProteinProtein +103.3%
Contains more FatsFats +1376.7%
Contains more WaterWater +513.6%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +5366.5%
Contains more Poly. FatPolyunsaturated fat +49.7%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.