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  6. Bulgur dry vs. Cod

Bulgur dry vs. Cod — In-Depth Nutrition Comparison

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What are the differences between bulgur dry and cod?

  • Bulgur dry is higher in manganese, fiber, copper, magnesium, iron, and vitamin B3, yet cod is higher in vitamin B5, selenium, and vitamin B12.
  • Cod's daily need coverage for vitamin B5 is 3039% more.
  • The glycemic index of cod is lower.

We used Bulgur, dry and Fish, cod, Atlantic, raw types in this article.

Infographic

Bulgur dry vs Cod 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%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +118.8%
Contains more IronIron +547.4%
Contains more CopperCopper +1096.4%
Contains more ZincZinc +328.9%
Contains more PhosphorusPhosphorus +47.8%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +20220%
Contains more SeleniumSelenium +1339.1%
~equal in Potassium ~413mg

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%
Cod
Cod
7
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +205.3%
Contains more Vitamin B2Vitamin B2 +76.9%
Contains more Vitamin B3Vitamin B3 +147.9%
Contains more Vitamin B6Vitamin B6 +39.6%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +285.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +966.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +14541.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +132%

All nutrients comparison - raw data values

Nutrient Bulgur dry Cod DV% diff.
Vitamin B5 1.045mg 153mg 3039%
Manganese 3.048mg 0.015mg 132%
Selenium 2.3µg 33.1µg 56%
Fiber 12.5g 0g 50%
Vitamin B12 0µg 0.91µg 38%
Copper 0.335mg 0.028mg 34%
Magnesium 164mg 32mg 31%
Iron 2.46mg 0.38mg 26%
Carbs 75.87g 0g 25%
Vitamin B3 5.114mg 2.063mg 19%
Cholesterol 0mg 43mg 14%
Phosphorus 300mg 203mg 14%
Calories 342kcal 82kcal 13%
Zinc 1.93mg 0.45mg 13%
Vitamin B1 0.232mg 0.076mg 13%
Protein 12.29g 17.81g 11%
Vitamin B6 0.342mg 0.245mg 7%
Choline 28.1mg 65.2mg 7%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Folate 27µg 7µg 5%
Vitamin E 0.06mg 0.64mg 4%
Vitamin B2 0.115mg 0.065mg 4%
Calcium 35mg 16mg 2%
Polyunsaturated fat 0.541g 0.231g 2%
Sodium 17mg 54mg 2%
Vitamin K 1.9µg 0.1µg 2%
Vitamin A 0µg 12µg 1%
Vitamin C 0mg 1mg 1%
Fats 1.33g 0.67g 1%
Net carbs 63.37g 0g N/A
Potassium 410mg 413mg 0%
Sugar 0.41g 0g N/A
Saturated fat 0.232g 0.131g 0%
Monounsaturated fat 0.173g 0.094g 0%
Tryptophan 0.19mg 0.199mg 0%
Threonine 0.354mg 0.781mg 0%
Isoleucine 0.455mg 0.821mg 0%
Leucine 0.83mg 1.447mg 0%
Lysine 0.339mg 1.635mg 0%
Methionine 0.19mg 0.527mg 0%
Phenylalanine 0.58mg 0.695mg 0%
Valine 0.554mg 0.917mg 0%
Histidine 0.285mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +98.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +403.3%
Contains more ProteinProtein +44.9%
Contains more WaterWater +802.4%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +84%
Contains more Poly. FatPolyunsaturated fat +134.2%
Contains less Sat. FatSaturated fat -43.5%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.