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  6. Bulgur dry vs. Sardines

Bulgur dry vs. Sardines — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and sardines

  • Bulgur dry has more manganese, fiber, magnesium, and copper; however, sardines are richer in vitamin B12, selenium, calcium, vitamin D, and phosphorus.
  • Sardines cover your daily vitamin B12 needs 373% more than bulgur dry.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of sardines is 0.

Specific food types used in this comparison are Bulgur, dry and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Bulgur dry vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +320.5%
Contains more CopperCopper +80.1%
Contains more ZincZinc +47.3%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +2722.2%
Contains more CalciumCalcium +991.4%
Contains more IronIron +18.7%
Contains more PhosphorusPhosphorus +63.3%
Contains more SeleniumSelenium +2191.3%
~equal in Potassium ~397mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B5Vitamin B5 +62.8%
Contains more Vitamin B6Vitamin B6 +104.8%
Contains more FolateFolate +170%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +97.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +36.8%
Contains more CholineCholine +166.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.245mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Manganese 3.048mg 0.108mg 128%
Selenium 2.3µg 52.7µg 92%
Fiber 12.5g 0g 50%
Cholesterol 0mg 142mg 47%
Calcium 35mg 382mg 35%
Polyunsaturated fat 0.541g 5.148g 31%
Magnesium 164mg 39mg 30%
Phosphorus 300mg 490mg 27%
Protein 12.29g 24.62g 25%
Carbs 75.87g 0g 25%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Copper 0.335mg 0.186mg 17%
Fats 1.33g 11.45g 16%
Vitamin B6 0.342mg 0.167mg 13%
Sodium 17mg 307mg 13%
Vitamin E 0.06mg 2.04mg 13%
Vitamin B1 0.232mg 0.08mg 13%
Choline 28.1mg 75mg 9%
Vitamin B2 0.115mg 0.227mg 9%
Monounsaturated fat 0.173g 3.869g 9%
Vitamin B5 1.045mg 0.642mg 8%
Calories 342kcal 208kcal 7%
Iron 2.46mg 2.92mg 6%
Zinc 1.93mg 1.31mg 6%
Saturated fat 0.232g 1.528g 6%
Vitamin A 0µg 32µg 4%
Folate 27µg 10µg 4%
Vitamin B3 5.114mg 5.245mg 1%
Vitamin K 1.9µg 2.6µg 1%
Net carbs 63.37g 0g N/A
Potassium 410mg 397mg 0%
Sugar 0.41g 0g N/A
Tryptophan 0.19mg 0.276mg 0%
Threonine 0.354mg 1.079mg 0%
Isoleucine 0.455mg 1.134mg 0%
Leucine 0.83mg 2.001mg 0%
Lysine 0.339mg 2.26mg 0%
Methionine 0.19mg 0.729mg 0%
Phenylalanine 0.58mg 0.961mg 0%
Valine 0.554mg 1.268mg 0%
Histidine 0.285mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +100.3%
Contains more FatsFats +760.9%
Contains more WaterWater +562.3%
Contains more OtherOther +186.1%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +2136.4%
Contains more Poly. FatPolyunsaturated fat +851.6%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.