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  6. Bulgur dry vs. Dried fruit

Bulgur dry vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between bulgur dry and dried fruit

  • Bulgur dry has more manganese, phosphorus, magnesium, fiber, vitamin B1, vitamin B3, and vitamin B6; however, dried fruit has more vitamin A, vitamin E, and potassium.
  • Daily need coverage for manganese for bulgur dry is 122% higher.
  • Dried fruit has 15 times less vitamin B1 than bulgur dry. Bulgur dry has 0.232mg of vitamin B1, while dried fruit has 0.015mg.
  • Bulgur dry has a higher glycemic index than dried fruit.

Food types used in this article are Bulgur, dry and Apricots, dried, sulfured, uncooked.

Infographic

Bulgur dry vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +412.5%
Contains more ZincZinc +394.9%
Contains more PhosphorusPhosphorus +322.5%
Contains more ManganeseManganese +1197%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +183.4%
Contains less SodiumSodium -41.2%
~equal in Iron ~2.66mg
~equal in Copper ~0.343mg
~equal in Selenium ~2.2µg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +1446.7%
Contains more Vitamin B2Vitamin B2 +55.4%
Contains more Vitamin B3Vitamin B3 +97.5%
Contains more Vitamin B5Vitamin B5 +102.5%
Contains more Vitamin B6Vitamin B6 +139.2%
Contains more FolateFolate +170%
Contains more CholineCholine +102.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7116.7%
Contains more Vitamin KVitamin K +63.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Dried fruit DV% diff.
Manganese 3.048mg 0.235mg 122%
Phosphorus 300mg 71mg 33%
Magnesium 164mg 32mg 31%
Vitamin E 0.06mg 4.33mg 28%
Potassium 410mg 1162mg 22%
Fiber 12.5g 7.3g 21%
Vitamin A 0µg 180µg 20%
Vitamin B1 0.232mg 0.015mg 18%
Protein 12.29g 3.39g 18%
Vitamin B3 5.114mg 2.589mg 16%
Fructose 12.47g 16%
Vitamin B6 0.342mg 0.143mg 15%
Zinc 1.93mg 0.39mg 14%
Vitamin B5 1.045mg 0.516mg 11%
Calories 342kcal 241kcal 5%
Carbs 75.87g 62.64g 4%
Folate 27µg 10µg 4%
Polyunsaturated fat 0.541g 0.074g 3%
Iron 2.46mg 2.66mg 3%
Choline 28.1mg 13.9mg 3%
Vitamin B2 0.115mg 0.074mg 3%
Calcium 35mg 55mg 2%
Saturated fat 0.232g 0.017g 1%
Copper 0.335mg 0.343mg 1%
Vitamin K 1.9µg 3.1µg 1%
Fats 1.33g 0.51g 1%
Vitamin C 0mg 1mg 1%
Net carbs 63.37g 55.34g N/A
Sugar 0.41g 53.44g N/A
Starch 0.35g 0%
Sodium 17mg 10mg 0%
Selenium 2.3µg 2.2µg 0%
Monounsaturated fat 0.173g 0.074g 0%
Tryptophan 0.19mg 0.016mg 0%
Threonine 0.354mg 0.073mg 0%
Isoleucine 0.455mg 0.063mg 0%
Leucine 0.83mg 0.105mg 0%
Lysine 0.339mg 0.083mg 0%
Methionine 0.19mg 0.015mg 0%
Phenylalanine 0.58mg 0.062mg 0%
Valine 0.554mg 0.078mg 0%
Histidine 0.285mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +262.5%
Contains more FatsFats +160.8%
Contains more CarbsCarbs +21.1%
Contains more WaterWater +243.2%
Contains more OtherOther +70.2%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +133.8%
Contains more Poly. FatPolyunsaturated fat +631.1%
Contains less Sat. FatSaturated fat -92.7%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.