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  6. Bulgur dry vs. Club sandwich

Bulgur dry vs. Club sandwich — In-Depth Nutrition Comparison

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Summary of differences between bulgur dry and club sandwich

  • Bulgur dry has more fiber, magnesium, copper, iron, and phosphorus, while club sandwich has more selenium and vitamin B12.
  • Bulgur dry covers your daily need for fiber, 45% more than club sandwich.
  • Bulgur dry contains 5 times more magnesium than club sandwich. While bulgur dry contains 164mg of magnesium, club sandwich contains only 32mg.
  • The amount of saturated fat in bulgur dry is lower.

These are the specific foods used in this comparison Bulgur, dry and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Bulgur dry vs Club sandwich infographic
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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.
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +412.5%
Contains more PotassiumPotassium +81.4%
Contains more IronIron +79.6%
Contains more CopperCopper +276.4%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +39.5%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +171.4%
Contains more SeleniumSelenium +978.3%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +34.9%
Contains more Vitamin B5Vitamin B5 +26.5%
Contains more Vitamin B6Vitamin B6 +15.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +916.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +357.9%
Contains more FolateFolate +14.8%
Contains more CholineCholine +70.1%
~equal in Vitamin B3 ~5.575mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Club sandwich DV% diff.
Manganese 3.048mg 133%
Fiber 12.5g 1.2g 45%
Selenium 2.3µg 24.8µg 41%
Magnesium 164mg 32mg 31%
Sodium 17mg 630mg 27%
Copper 0.335mg 0.089mg 27%
Vitamin B12 0µg 0.47µg 20%
Carbs 75.87g 19.87g 19%
Cholesterol 0mg 46mg 15%
Iron 2.46mg 1.37mg 14%
Saturated fat 0.232g 3.109g 13%
Phosphorus 300mg 215mg 12%
Fats 1.33g 8.05g 10%
Protein 12.29g 17.19g 10%
Polyunsaturated fat 0.541g 1.88g 9%
Monounsaturated fat 0.173g 2.949g 7%
Calories 342kcal 220kcal 6%
Calcium 35mg 95mg 6%
Vitamin K 1.9µg 8.7µg 6%
Vitamin B1 0.232mg 0.172mg 5%
Vitamin B2 0.115mg 0.186mg 5%
Zinc 1.93mg 1.34mg 5%
Vitamin C 0mg 4.4mg 5%
Potassium 410mg 226mg 5%
Vitamin A 0µg 35µg 4%
Vitamin B5 1.045mg 0.826mg 4%
Vitamin B6 0.342mg 0.296mg 4%
Vitamin E 0.06mg 0.61mg 4%
Choline 28.1mg 47.8mg 4%
Vitamin B3 5.114mg 5.575mg 3%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Folate 27µg 31µg 1%
Net carbs 63.37g 18.67g N/A
Sugar 0.41g 4.68g N/A
Trans fat 0.071g N/A
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%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +281.8%
Contains more ProteinProtein +39.9%
Contains more FatsFats +505.3%
Contains more WaterWater +483.6%
Contains more OtherOther +57%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +1604.6%
Contains more Poly. FatPolyunsaturated fat +247.5%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.