Bulgur dry vs. Clam — In-Depth Nutrition Comparison
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Differences between bulgur dry and clam
- Bulgur dry has more manganese, fiber, and magnesium, while clam has more vitamin B12, selenium, copper, vitamin C, and vitamin B2.
- Clam's daily need coverage for vitamin B12 is 4120% higher.
- The amount of sodium in bulgur dry is lower.
- Clam has a lower glycemic index. The glycemic index of clam is 27, while the glycemic index of bulgur dry is 47.
The food types used in this comparison are Bulgur, dry and Mollusks, clam, mixed species, cooked, moist heat.
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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.
| Contains more MagnesiumMagnesium | +811.1% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +204.8% |
| Contains more CalciumCalcium | +162.9% |
| Contains more PotassiumPotassium | +53.2% |
| Contains more IronIron | +14.2% |
| Contains more CopperCopper | +105.4% |
| Contains more ZincZinc | +41.5% |
| Contains more PhosphorusPhosphorus | +12.7% |
| Contains more SeleniumSelenium | +2682.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.7% |
| Contains more Vitamin B3Vitamin B3 | +52.5% |
| Contains more Vitamin B5Vitamin B5 | +53.7% |
| Contains more Vitamin B6Vitamin B6 | +210.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +270.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more CarbsCarbs | +1378.9% |
| Contains more ProteinProtein | +107.9% |
| Contains more FatsFats | +46.6% |
| Contains more WaterWater | +607.1% |
| Contains more OtherOther | +147% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
| Contains less Sat. FatSaturated fat | -19% |
~equal in
Monounsaturated fat
~0.172g
~equal in
Polyunsaturated fat
~0.552g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 2.3µg | 64µg | 112% |
| Manganese | 3.048mg | 1mg | 89% |
| Sodium | 17mg | 1202mg | 52% |
| Fiber | 12.5g | 0g | 50% |
| Copper | 0.335mg | 0.688mg | 39% |
| Magnesium | 164mg | 18mg | 35% |
| Protein | 12.29g | 25.55g | 27% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Vitamin B2 | 0.115mg | 0.426mg | 24% |
| Carbs | 75.87g | 5.13g | 24% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin A | 0µg | 171µg | 19% |
| Vitamin B6 | 0.342mg | 0.11mg | 18% |
| Vitamin B3 | 5.114mg | 3.354mg | 11% |
| Calories | 342kcal | 148kcal | 10% |
| Zinc | 1.93mg | 2.73mg | 7% |
| Vitamin B1 | 0.232mg | 0.15mg | 7% |
| Vitamin B5 | 1.045mg | 0.68mg | 7% |
| Potassium | 410mg | 628mg | 6% |
| Calcium | 35mg | 92mg | 6% |
| Phosphorus | 300mg | 338mg | 5% |
| Choline | 28.1mg | 5% | |
| Iron | 2.46mg | 2.81mg | 4% |
| Vitamin K | 1.9µg | 2% | |
| Fats | 1.33g | 1.95g | 1% |
| Folate | 27µg | 29µg | 1% |
| Net carbs | 63.37g | 5.13g | N/A |
| Sugar | 0.41g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Saturated fat | 0.232g | 0.188g | 0% |
| Monounsaturated fat | 0.173g | 0.172g | 0% |
| Polyunsaturated fat | 0.541g | 0.552g | 0% |
| Tryptophan | 0.19mg | 0.286mg | 0% |
| Threonine | 0.354mg | 1.099mg | 0% |
| Isoleucine | 0.455mg | 1.112mg | 0% |
| Leucine | 0.83mg | 1.798mg | 0% |
| Lysine | 0.339mg | 1.909mg | 0% |
| Methionine | 0.19mg | 0.576mg | 0% |
| Phenylalanine | 0.58mg | 0.915mg | 0% |
| Valine | 0.554mg | 1.116mg | 0% |
| Histidine | 0.285mg | 0.49mg | 0% |
| Omega-3 - EPA | 0g | 0.138g | N/A |
| Omega-3 - DHA | 0g | 0.146g | N/A |
| Omega-3 - DPA | 0g | 0.104g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
983%
Minerals Daily Need Coverage Score
96%
129%
Comparison summary
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.044g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 20)
Which food is cheaper?
Clam is cheaper (difference - $2)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is lower in Cholesterol?
Bulgur dry is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Bulgur dry contains less Sodium (difference - 1185mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.