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Bulgur dry vs. Fenugreek — In-Depth Nutrition Comparison

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Differences between bulgur dry and fenugreek

  • Bulgur dry has more manganese and vitamin B3, while fenugreek has more iron, copper, fiber, vitamin B6, vitamin B2, calcium, potassium, and vitamin B1.
  • Fenugreek's daily need coverage for iron is 388% higher.
  • Fenugreek contains 3 times less vitamin B3 than bulgur dry. Bulgur dry contains 5.114mg of vitamin B3, while fenugreek contains 1.64mg.
  • Fenugreek has a lower glycemic index. The glycemic index of fenugreek is 0, while the glycemic index of bulgur dry is 47.

The food types used in this comparison are Bulgur, dry and Spices, fenugreek seed.

Infographic

Bulgur dry vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains less SodiumSodium -74.6%
Contains more ManganeseManganese +148.2%
Contains more MagnesiumMagnesium +16.5%
Contains more CalciumCalcium +402.9%
Contains more PotassiumPotassium +87.8%
Contains more IronIron +1263%
Contains more CopperCopper +231.3%
Contains more ZincZinc +29.5%
Contains more SeleniumSelenium +173.9%
~equal in Phosphorus ~296mg

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +211.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +38.8%
Contains more Vitamin B2Vitamin B2 +218.3%
Contains more Vitamin B6Vitamin B6 +75.4%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more CarbsCarbs +30%
Contains more ProteinProtein +87.1%
Contains more FatsFats +382%
Contains more OtherOther +125.2%
~equal in Water ~8.84g

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Fenugreek
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Fenugreek DV% diff.
Iron 2.46mg 33.53mg 388%
Copper 0.335mg 1.11mg 86%
Manganese 3.048mg 1.228mg 79%
Fiber 12.5g 24.6g 48%
Vitamin B3 5.114mg 1.64mg 22%
Protein 12.29g 23g 21%
Vitamin B5 1.045mg 21%
Vitamin B6 0.342mg 0.6mg 20%
Vitamin B2 0.115mg 0.366mg 19%
Calcium 35mg 176mg 14%
Potassium 410mg 770mg 11%
Fats 1.33g 6.41g 8%
Folate 27µg 57µg 8%
Vitamin B1 0.232mg 0.322mg 8%
Selenium 2.3µg 6.3µg 7%
Carbs 75.87g 58.35g 6%
Saturated fat 0.232g 1.46g 6%
Magnesium 164mg 191mg 6%
Choline 28.1mg 5%
Zinc 1.93mg 2.5mg 5%
Polyunsaturated fat 0.541g 4%
Vitamin C 0mg 3mg 3%
Vitamin K 1.9µg 2%
Sodium 17mg 67mg 2%
Calories 342kcal 323kcal 1%
Phosphorus 300mg 296mg 1%
Net carbs 63.37g 33.75g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.173g 0%
Tryptophan 0.19mg 0.391mg 0%
Threonine 0.354mg 0.898mg 0%
Isoleucine 0.455mg 1.241mg 0%
Leucine 0.83mg 1.757mg 0%
Lysine 0.339mg 1.684mg 0%
Methionine 0.19mg 0.338mg 0%
Phenylalanine 0.58mg 1.089mg 0%
Valine 0.554mg 1.102mg 0%
Histidine 0.285mg 0.668mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Fenugreek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Bulgur dry
30%
Fenugreek
Minerals Daily Need Coverage Score
96%
Bulgur dry
228%
Fenugreek

Comparison summary

Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 47)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $0.4)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 1.228g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.