Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bulgur dry vs. Crab meat — In-Depth Nutrition Comparison

Compare

How are bulgur dry and crab meat different?

  • Bulgur dry is higher in manganese, fiber, magnesium, vitamin B3, and iron; however, crab meat is richer in vitamin B12, copper, selenium, and zinc.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Bulgur dry has less sodium.
  • Crab meat has a lower glycemic index (0) than bulgur dry (47).

Bulgur, dry and Crustaceans, crab, alaska king, cooked, moist heat are the varieties used in this article.

Infographic

Bulgur dry vs Crab meat 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more MagnesiumMagnesium +160.3%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +223.7%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +7520%
Contains more CalciumCalcium +68.6%
Contains more CopperCopper +252.8%
Contains more ZincZinc +294.8%
Contains more SeleniumSelenium +1639.1%
~equal in Phosphorus ~280mg

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +337.7%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +281.6%
Contains more Vitamin B5Vitamin B5 +161.3%
Contains more Vitamin B6Vitamin B6 +90%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +88.9%
~equal in Vitamin D ~µg

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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +57.4%
Contains more FatsFats +15.8%
Contains more WaterWater +761.7%
~equal in Other ~1.56g

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated fat -42.7%
~equal in Monounsaturated fat ~0.185g
~equal in Polyunsaturated fat ~0.536g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Crab meat
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Manganese 3.048mg 0.04mg 131%
Copper 0.335mg 1.182mg 94%
Selenium 2.3µg 40µg 69%
Zinc 1.93mg 7.62mg 52%
Fiber 12.5g 0g 50%
Sodium 17mg 1072mg 46%
Carbs 75.87g 0g 25%
Vitamin B3 5.114mg 1.34mg 24%
Magnesium 164mg 63mg 24%
Iron 2.46mg 0.76mg 21%
Cholesterol 0mg 53mg 18%
Vitamin B1 0.232mg 0.053mg 15%
Protein 12.29g 19.35g 14%
Vitamin B5 1.045mg 0.4mg 13%
Vitamin B6 0.342mg 0.18mg 12%
Calories 342kcal 97kcal 12%
Vitamin C 0mg 7.6mg 8%
Folate 27µg 51µg 6%
Choline 28.1mg 5%
Vitamin B2 0.115mg 0.055mg 5%
Potassium 410mg 262mg 4%
Phosphorus 300mg 280mg 3%
Calcium 35mg 59mg 2%
Vitamin K 1.9µg 2%
Vitamin A 0µg 9µg 1%
Fats 1.33g 1.54g 0%
Net carbs 63.37g 0g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Saturated fat 0.232g 0.133g 0%
Monounsaturated fat 0.173g 0.185g 0%
Polyunsaturated fat 0.541g 0.536g 0%
Tryptophan 0.19mg 0.269mg 0%
Threonine 0.354mg 0.783mg 0%
Isoleucine 0.455mg 0.938mg 0%
Leucine 0.83mg 1.536mg 0%
Lysine 0.339mg 1.684mg 0%
Methionine 0.19mg 0.545mg 0%
Phenylalanine 0.58mg 0.817mg 0%
Valine 0.554mg 0.91mg 0%
Histidine 0.285mg 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Bulgur dry
125%
Crab meat
Minerals Daily Need Coverage Score
96%
Bulgur dry
120%
Crab meat

Comparison summary

Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 0.099g)
Which food is lower in glycemic index?
Crab meat
Crab meat is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Bulgur dry
Bulgur dry is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 1055mg)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $10)
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.