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  6. Bulgur dry vs. Dates

Bulgur dry vs. Dates — In-Depth Nutrition Comparison

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How are bulgur dry and dates different?

  • Bulgur dry has more manganese, phosphorus, magnesium, vitamin B3, fiber, iron, vitamin B1, zinc, copper, and vitamin B6 than dates.
  • Daily need coverage for manganese for bulgur dry is 121% higher.
  • Bulgur dry contains 7 times more zinc than dates. While bulgur dry contains 1.93mg of zinc, dates contain only 0.29mg.

Bulgur, dry and Dates, deglet noor are the varieties used in this article.

Infographic

Bulgur dry vs Dates 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%
Dates
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +281.4%
Contains more IronIron +141.2%
Contains more CopperCopper +62.6%
Contains more ZincZinc +565.5%
Contains more PhosphorusPhosphorus +383.9%
Contains more ManganeseManganese +1063.4%
Contains more CalciumCalcium +11.4%
Contains more PotassiumPotassium +60%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +30.4%

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%
Dates
Dates
2
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +346.2%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +301.4%
Contains more Vitamin B5Vitamin B5 +77.4%
Contains more Vitamin B6Vitamin B6 +107.3%
Contains more FolateFolate +42.1%
Contains more CholineCholine +346%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +42.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Dates DV% diff.
Manganese 3.048mg 0.262mg 121%
Phosphorus 300mg 62mg 34%
Magnesium 164mg 43mg 29%
Fructose 19.56g 24%
Vitamin B3 5.114mg 1.274mg 24%
Protein 12.29g 2.45g 20%
Iron 2.46mg 1.02mg 18%
Fiber 12.5g 8g 18%
Vitamin B1 0.232mg 0.052mg 15%
Zinc 1.93mg 0.29mg 15%
Vitamin B6 0.342mg 0.165mg 14%
Copper 0.335mg 0.206mg 14%
Vitamin B5 1.045mg 0.589mg 9%
Potassium 410mg 656mg 7%
Choline 28.1mg 6.3mg 4%
Vitamin B2 0.115mg 0.066mg 4%
Calories 342kcal 282kcal 3%
Polyunsaturated fat 0.541g 0.019g 3%
Folate 27µg 19µg 2%
Selenium 2.3µg 3µg 1%
Vitamin K 1.9µg 2.7µg 1%
Fats 1.33g 0.39g 1%
Saturated fat 0.232g 0.032g 1%
Sodium 17mg 2mg 1%
Vitamin C 0mg 0.4mg 0%
Carbs 75.87g 75.03g 0%
Net carbs 63.37g 67.03g N/A
Calcium 35mg 39mg 0%
Sugar 0.41g 63.35g N/A
Vitamin E 0.06mg 0.05mg 0%
Monounsaturated fat 0.173g 0.036g 0%
Tryptophan 0.19mg 0.012mg 0%
Threonine 0.354mg 0.043mg 0%
Isoleucine 0.455mg 0.049mg 0%
Leucine 0.83mg 0.084mg 0%
Lysine 0.339mg 0.066mg 0%
Methionine 0.19mg 0.022mg 0%
Phenylalanine 0.58mg 0.05mg 0%
Valine 0.554mg 0.071mg 0%
Histidine 0.285mg 0.032mg 0%

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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +401.6%
Contains more FatsFats +241%
Contains more WaterWater +128.1%
~equal in Carbs ~75.03g
~equal in Other ~1.6g

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +380.6%
Contains more Poly. FatPolyunsaturated fat +2747.4%
Contains less Sat. FatSaturated fat -86.2%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.