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  6. Bulgur dry vs. English muffin

Bulgur dry vs. English muffin — In-Depth Nutrition Comparison

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Differences between bulgur dry and English muffins

  • English muffins contain less manganese, fiber, magnesium, phosphorus, vitamin B6, copper, vitamin B3, iron, and vitamin B5 than bulgur dry.
  • Bulgur dry's daily need coverage for manganese is 117% higher.
  • English muffins contain 8 times less vitamin B6 than bulgur dry. Bulgur dry contains 0.342mg of vitamin B6, while English muffins contain 0.043mg.
  • The amount of sodium 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 English muffins is 77.

The food types used in this comparison are Bulgur, dry and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Bulgur dry vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +681%
Contains more PotassiumPotassium +213%
Contains more IronIron +176.4%
Contains more CopperCopper +159.7%
Contains more ZincZinc +175.7%
Contains more PhosphorusPhosphorus +125.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +753.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +48.6%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +28.2%
Contains more Vitamin B3Vitamin B3 +226.6%
Contains more Vitamin B5Vitamin B5 +134.3%
Contains more Vitamin B6Vitamin B6 +695.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +33.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bulgur dry English muffin DV% diff.
Manganese 3.048mg 0.357mg 117%
Fiber 12.5g 2.7g 39%
Magnesium 164mg 21mg 34%
Phosphorus 300mg 133mg 24%
Vitamin B6 0.342mg 0.043mg 23%
Copper 0.335mg 0.129mg 23%
Vitamin B3 5.114mg 1.566mg 22%
Iron 2.46mg 0.89mg 20%
Sodium 17mg 464mg 19%
Vitamin B5 1.045mg 0.446mg 12%
Zinc 1.93mg 0.7mg 11%
Carbs 75.87g 46g 10%
Protein 12.29g 7.7g 9%
Potassium 410mg 131mg 8%
Calories 342kcal 235kcal 5%
Choline 28.1mg 5%
Vitamin B1 0.232mg 0.181mg 4%
Selenium 2.3µg 4%
Folate 27µg 37µg 3%
Vitamin B2 0.115mg 0.154mg 3%
Polyunsaturated fat 0.541g 0.888g 2%
Calcium 35mg 52mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin K 1.9µg 2%
Fats 1.33g 1.8g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 63.37g 43.3g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Saturated fat 0.232g 0.259g 0%
Monounsaturated fat 0.173g 0.302g 0%
Tryptophan 0.19mg 0.092mg 0%
Threonine 0.354mg 0.242mg 0%
Isoleucine 0.455mg 0.315mg 0%
Leucine 0.83mg 0.553mg 0%
Lysine 0.339mg 0.241mg 0%
Methionine 0.19mg 0.139mg 0%
Phenylalanine 0.58mg 0.379mg 0%
Valine 0.554mg 0.353mg 0%
Histidine 0.285mg 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +59.6%
Contains more CarbsCarbs +64.9%
Contains more FatsFats +35.3%
Contains more WaterWater +367.8%
Contains more OtherOther +58.9%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -10.4%
Contains more Mono. FatMonounsaturated fat +74.6%
Contains more Poly. FatPolyunsaturated fat +64.1%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.