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  6. Bulgur dry vs. Crab

Bulgur dry vs. Crab — In-Depth Nutrition Comparison

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Summary of differences between bulgur dry and crab

  • Bulgur dry has more manganese, fiber, magnesium, iron, and vitamin B1, while crab has more vitamin B12, selenium, and copper.
  • Crab covers your daily need for vitamin B12, 139% more than bulgur dry.
  • The amount of sodium in bulgur dry is lower.
  • Crab has a lower glycemic index. The glycemic index of crab is 0, while the glycemic index of bulgur dry is 47.

These are the specific foods used in this comparison Bulgur, dry and Crustaceans, crab, blue, canned.

Infographic

Bulgur dry vs Crab 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%
Crab
Crab
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more MagnesiumMagnesium +355.6%
Contains more PotassiumPotassium +58.3%
Contains more IronIron +392%
Contains more PhosphorusPhosphorus +28.2%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +4018.9%
Contains more CalciumCalcium +160%
Contains more CopperCopper +143%
Contains more ZincZinc +97.4%
Contains more SeleniumSelenium +1765.2%

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%
Crab
Crab
6
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin B1Vitamin B1 +908.7%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B3Vitamin B3 +86.2%
Contains more Vitamin B6Vitamin B6 +119.2%
Contains more Vitamin KVitamin K +533.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2966.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +88.9%
Contains more CholineCholine +187.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.997mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Manganese 3.048mg 0.074mg 129%
Selenium 2.3µg 42.9µg 74%
Copper 0.335mg 0.814mg 53%
Fiber 12.5g 0g 50%
Cholesterol 0mg 97mg 32%
Magnesium 164mg 36mg 30%
Carbs 75.87g 0g 25%
Iron 2.46mg 0.5mg 25%
Sodium 17mg 563mg 24%
Zinc 1.93mg 3.81mg 17%
Vitamin B1 0.232mg 0.023mg 17%
Vitamin B3 5.114mg 2.747mg 15%
Vitamin B6 0.342mg 0.156mg 14%
Calories 342kcal 83kcal 13%
Vitamin E 0.06mg 1.84mg 12%
Protein 12.29g 17.88g 11%
Choline 28.1mg 80.9mg 10%
Phosphorus 300mg 234mg 9%
Calcium 35mg 91mg 6%
Folate 27µg 51µg 6%
Potassium 410mg 259mg 4%
Vitamin C 0mg 3.3mg 4%
Vitamin B2 0.115mg 0.093mg 2%
Polyunsaturated fat 0.541g 0.258g 2%
Vitamin B5 1.045mg 0.997mg 1%
Fats 1.33g 0.74g 1%
Vitamin K 1.9µg 0.3µg 1%
Net carbs 63.37g 0g N/A
Sugar 0.41g 0g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.014g N/A
Saturated fat 0.232g 0.201g 0%
Monounsaturated fat 0.173g 0.129g 0%
Tryptophan 0.19mg 0.226mg 0%
Threonine 0.354mg 0.727mg 0%
Isoleucine 0.455mg 0.776mg 0%
Leucine 0.83mg 1.307mg 0%
Lysine 0.339mg 1.386mg 0%
Methionine 0.19mg 0.452mg 0%
Phenylalanine 0.58mg 0.708mg 0%
Valine 0.554mg 0.806mg 0%
Histidine 0.285mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more FatsFats +79.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +45.5%
Contains more WaterWater +785.4%
Contains more OtherOther +11.9%

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
Crab
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains more Mono. FatMonounsaturated fat +34.1%
Contains more Poly. FatPolyunsaturated fat +109.7%
Contains less Sat. FatSaturated fat -13.4%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.