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  6. Bulgur dry vs. Fennel

Bulgur dry vs. Fennel — In-Depth Nutrition Comparison

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How are bulgur dry and fennel different?

  • Bulgur dry is higher in manganese, fiber, phosphorus, magnesium, copper, vitamin B3, vitamin B6, and iron; however, fennel is richer in vitamin K and vitamin A.
  • Daily need coverage for manganese for bulgur dry is 124% higher.
  • Bulgur dry contains 10 times more magnesium than fennel. While bulgur dry contains 164mg of magnesium, fennel contains only 17mg.

Bulgur, dry and Fennel, bulb, raw are the varieties used in this article.

Infographic

Bulgur dry vs Fennel 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%
Fennel
Fennel
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +864.7%
Contains more IronIron +237%
Contains more CopperCopper +407.6%
Contains more ZincZinc +865%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -67.3%
Contains more ManganeseManganese +1495.8%
Contains more SeleniumSelenium +228.6%
Contains more CalciumCalcium +40%
~equal in Potassium ~414mg

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%
Fennel
Fennel
4
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin B1Vitamin B1 +2220%
Contains more Vitamin B2Vitamin B2 +259.4%
Contains more Vitamin B3Vitamin B3 +699.1%
Contains more Vitamin B5Vitamin B5 +350.4%
Contains more Vitamin B6Vitamin B6 +627.7%
Contains more CholineCholine +112.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin KVitamin K +3205.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Fennel DV% diff.
Manganese 3.048mg 0.191mg 124%
Vitamin K 1.9µg 62.8µg 51%
Fiber 12.5g 3.1g 38%
Phosphorus 300mg 50mg 36%
Magnesium 164mg 17mg 35%
Copper 0.335mg 0.066mg 30%
Vitamin B3 5.114mg 0.64mg 28%
Vitamin B6 0.342mg 0.047mg 23%
Carbs 75.87g 7.3g 23%
Protein 12.29g 1.24g 22%
Iron 2.46mg 0.73mg 22%
Vitamin B1 0.232mg 0.01mg 19%
Vitamin B5 1.045mg 0.232mg 16%
Calories 342kcal 31kcal 16%
Zinc 1.93mg 0.2mg 16%
Vitamin C 0mg 12mg 13%
Vitamin B2 0.115mg 0.032mg 6%
Vitamin A 0µg 48µg 5%
Choline 28.1mg 13.2mg 3%
Selenium 2.3µg 0.7µg 3%
Vitamin E 0.06mg 0.58mg 3%
Polyunsaturated fat 0.541g 0.169g 2%
Fats 1.33g 0.2g 2%
Sodium 17mg 52mg 2%
Calcium 35mg 49mg 1%
Saturated fat 0.232g 0.09g 1%
Net carbs 63.37g 4.2g N/A
Potassium 410mg 414mg 0%
Sugar 0.41g 3.93g N/A
Folate 27µg 27µg 0%
Monounsaturated fat 0.173g 0.068g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 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
Fennel
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +891.1%
Contains more FatsFats +565%
Contains more CarbsCarbs +939.3%
Contains more OtherOther +43.8%
Contains more WaterWater +902.3%

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
Fennel
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +154.4%
Contains more Poly. FatPolyunsaturated fat +220.1%
Contains less Sat. FatSaturated fat -61.2%

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.