Bulgur dry vs. Filo — In-Depth Nutrition Comparison
Compare
Significant differences between bulgur dry and filo
- Bulgur dry has more manganese, fiber, magnesium, phosphorus, copper, and vitamin B6; however, filo is richer in selenium, vitamin B1, and vitamin B2.
- Bulgur dry covers your daily manganese needs 112% more than filo.
- Filo has 11 times less vitamin B6 than bulgur dry. Bulgur dry has 0.342mg of vitamin B6, while filo has 0.03mg.
- Bulgur dry contains less sodium.
Specific food types used in this comparison are Bulgur, dry and Phyllo dough.
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.
| Contains more MagnesiumMagnesium | +993.3% |
| Contains more CalciumCalcium | +218.2% |
| Contains more PotassiumPotassium | +454.1% |
| Contains more CopperCopper | +231.7% |
| Contains more ZincZinc | +293.9% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -96.5% |
| Contains more ManganeseManganese | +540.3% |
| Contains more IronIron | +30.5% |
| Contains more SeleniumSelenium | +913% |
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.
| Contains more Vitamin B3Vitamin B3 | +25.6% |
| Contains more Vitamin B5Vitamin B5 | +246% |
| Contains more Vitamin B6Vitamin B6 | +1040% |
| Contains more CholineCholine | +307.2% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +133.2% |
| Contains more Vitamin B2Vitamin B2 | +196.5% |
| Contains more Vitamin KVitamin K | +31.6% |
| Contains more FolateFolate | +225.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more ProteinProtein | +73.1% |
| Contains more CarbsCarbs | +44.2% |
| Contains more FatsFats | +351.1% |
| Contains more WaterWater | +262.2% |
| Contains more OtherOther | +12.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
| Contains less Sat. FatSaturated fat | -84.2% |
| Contains more Mono. FatMonounsaturated fat | +1720.2% |
| Contains more Poly. FatPolyunsaturated fat | +70.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 3.048mg | 0.476mg | 112% |
| Fiber | 12.5g | 1.9g | 42% |
| Selenium | 2.3µg | 23.3µg | 38% |
| Magnesium | 164mg | 15mg | 35% |
| Phosphorus | 300mg | 75mg | 32% |
| Copper | 0.335mg | 0.101mg | 26% |
| Vitamin B1 | 0.232mg | 0.541mg | 26% |
| Vitamin B6 | 0.342mg | 0.03mg | 24% |
| Sodium | 17mg | 483mg | 20% |
| Vitamin B2 | 0.115mg | 0.341mg | 17% |
| Folate | 27µg | 88µg | 15% |
| Vitamin B5 | 1.045mg | 0.302mg | 15% |
| Zinc | 1.93mg | 0.49mg | 13% |
| Potassium | 410mg | 74mg | 10% |
| Protein | 12.29g | 7.1g | 10% |
| Iron | 2.46mg | 3.21mg | 9% |
| Carbs | 75.87g | 52.6g | 8% |
| Monounsaturated fat | 0.173g | 3.149g | 7% |
| Fats | 1.33g | 6g | 7% |
| Vitamin B3 | 5.114mg | 4.073mg | 7% |
| Saturated fat | 0.232g | 1.47g | 6% |
| Choline | 28.1mg | 6.9mg | 4% |
| Polyunsaturated fat | 0.541g | 0.923g | 3% |
| Calories | 342kcal | 299kcal | 2% |
| Calcium | 35mg | 11mg | 2% |
| Vitamin K | 1.9µg | 2.5µg | 1% |
| Net carbs | 63.37g | 50.7g | N/A |
| Sugar | 0.41g | 0.18g | N/A |
| Vitamin E | 0.06mg | 0.08mg | 0% |
| Tryptophan | 0.19mg | 0.088mg | 0% |
| Threonine | 0.354mg | 0.194mg | 0% |
| Isoleucine | 0.455mg | 0.246mg | 0% |
| Leucine | 0.83mg | 0.49mg | 0% |
| Lysine | 0.339mg | 0.158mg | 0% |
| Methionine | 0.19mg | 0.126mg | 0% |
| Phenylalanine | 0.58mg | 0.359mg | 0% |
| Valine | 0.554mg | 0.286mg | 0% |
| Histidine | 0.285mg | 0.159mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
30%
Minerals Daily Need Coverage Score
96%
47%
Comparison summary
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 9)
Which food is cheaper?
Filo is cheaper (difference - $2)
Which food contains less Sodium?
Bulgur dry contains less Sodium (difference - 466mg)
Which food is lower in Saturated fat?
Bulgur dry is lower in Saturated fat (difference - 1.238g)
Which food is richer in minerals?
Bulgur dry is relatively richer in minerals
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.