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  6. Bulgur dry vs. Mackerel

Bulgur dry vs. Mackerel — In-Depth Nutrition Comparison

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How are bulgur dry and mackerel different?

  • Bulgur dry is higher in manganese, fiber, copper, magnesium, and iron; however, mackerel is richer in vitamin B12, selenium, and vitamin B2.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Bulgur dry has less saturated fat.
  • Mackerel has a lower glycemic index (0) than bulgur dry (47).

Bulgur, dry and Fish, mackerel, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Bulgur dry vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more MagnesiumMagnesium +69.1%
Contains more CalciumCalcium +133.3%
Contains more IronIron +56.7%
Contains more CopperCopper +256.4%
Contains more ZincZinc +105.3%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +15140%
Contains more SeleniumSelenium +2143.5%
~equal in Potassium ~401mg
~equal in Phosphorus ~278mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +45.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1250%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +33.9%
Contains more Vitamin B6Vitamin B6 +34.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.99mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Manganese 3.048mg 0.02mg 132%
Selenium 2.3µg 51.6µg 90%
Fiber 12.5g 0g 50%
Copper 0.335mg 0.094mg 27%
Polyunsaturated fat 0.541g 4.3g 25%
Carbs 75.87g 0g 25%
Cholesterol 0mg 75mg 25%
Fats 1.33g 17.81g 25%
Protein 12.29g 23.85g 23%
Vitamin B2 0.115mg 0.412mg 23%
Saturated fat 0.232g 4.176g 18%
Monounsaturated fat 0.173g 7.006g 17%
Magnesium 164mg 97mg 16%
Vitamin B3 5.114mg 6.85mg 11%
Iron 2.46mg 1.57mg 11%
Zinc 1.93mg 0.94mg 9%
Vitamin B6 0.342mg 0.46mg 9%
Folate 27µg 2µg 6%
Vitamin A 0µg 54µg 6%
Vitamin B1 0.232mg 0.159mg 6%
Choline 28.1mg 5%
Calories 342kcal 262kcal 4%
Sodium 17mg 83mg 3%
Phosphorus 300mg 278mg 3%
Vitamin K 1.9µg 2%
Calcium 35mg 15mg 2%
Vitamin B5 1.045mg 0.99mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 63.37g 0g N/A
Potassium 410mg 401mg 0%
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.19mg 0.267mg 0%
Threonine 0.354mg 1.045mg 0%
Isoleucine 0.455mg 1.099mg 0%
Leucine 0.83mg 1.938mg 0%
Lysine 0.339mg 2.19mg 0%
Methionine 0.19mg 0.706mg 0%
Phenylalanine 0.58mg 0.931mg 0%
Valine 0.554mg 1.228mg 0%
Histidine 0.285mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +94.1%
Contains more FatsFats +1239.1%
Contains more WaterWater +491.9%
Contains more OtherOther +235.8%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +3949.7%
Contains more Poly. FatPolyunsaturated fat +694.8%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.