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  6. Bulgur dry vs. Crackers

Bulgur dry vs. Crackers — In-Depth Nutrition Comparison

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Differences between bulgur dry and crackers

  • Bulgur dry has more manganese, fiber, magnesium, copper, and vitamin B6, while crackers have more vitamin K, vitamin B2, and vitamin E.
  • Bulgur dry's daily need coverage for manganese is 111% higher.
  • Crackers contain 9 times less magnesium than bulgur dry. Bulgur dry contains 164mg of magnesium, while crackers contain 18mg.
  • The amount of saturated fat in bulgur dry is lower.
  • Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of crackers is 63.

The food types used in this comparison are Bulgur, dry and Crackers, standard snack-type, regular.

Infographic

Bulgur dry vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +811.1%
Contains more PotassiumPotassium +247.5%
Contains more CopperCopper +222.1%
Contains more ZincZinc +293.9%
Contains more PhosphorusPhosphorus +21%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +520.8%
Contains more CalciumCalcium +242.9%
Contains more IronIron +63.8%
Contains more SeleniumSelenium +191.3%

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +150.6%
Contains more Vitamin B6Vitamin B6 +442.9%
Contains more CholineCholine +192.7%
Contains more Vitamin EVitamin E +4950%
Contains more Vitamin B1Vitamin B1 +79.3%
Contains more Vitamin B2Vitamin B2 +296.5%
Contains more Vitamin KVitamin K +3547.4%
Contains more FolateFolate +240.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Crackers DV% diff.
Manganese 3.048mg 0.491mg 111%
Polyunsaturated fat 0.541g 13.137g 84%
Vitamin K 1.9µg 69.3µg 56%
Fiber 12.5g 2.3g 41%
Fats 1.33g 26.43g 39%
Magnesium 164mg 18mg 35%
Sodium 17mg 726mg 31%
Copper 0.335mg 0.104mg 26%
Vitamin B2 0.115mg 0.456mg 26%
Saturated fat 0.232g 5.562g 24%
Vitamin B6 0.342mg 0.063mg 21%
Starch 49.69g 20%
Iron 2.46mg 4.03mg 20%
Vitamin E 0.06mg 3.03mg 20%
Folate 27µg 92µg 16%
Monounsaturated fat 0.173g 6.553g 16%
Vitamin B1 0.232mg 0.416mg 15%
Zinc 1.93mg 0.49mg 13%
Vitamin B5 1.045mg 0.417mg 13%
Protein 12.29g 6.64g 11%
Potassium 410mg 118mg 9%
Calcium 35mg 120mg 9%
Calories 342kcal 510kcal 8%
Selenium 2.3µg 6.7µg 8%
Phosphorus 300mg 248mg 7%
Vitamin B3 5.114mg 4.352mg 5%
Carbs 75.87g 61.3g 5%
Choline 28.1mg 9.6mg 3%
Net carbs 63.37g 59g N/A
Sugar 0.41g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.19mg 0.084mg 0%
Threonine 0.354mg 0.193mg 0%
Isoleucine 0.455mg 0.246mg 0%
Leucine 0.83mg 0.471mg 0%
Lysine 0.339mg 0.103mg 0%
Methionine 0.19mg 0.112mg 0%
Phenylalanine 0.58mg 0.331mg 0%
Valine 0.554mg 0.294mg 0%
Histidine 0.285mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +85.1%
Contains more CarbsCarbs +23.8%
Contains more WaterWater +186.6%
Contains more FatsFats +1887.2%
Contains more OtherOther +64.9%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +3687.9%
Contains more Poly. FatPolyunsaturated fat +2328.3%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.