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  6. Bulgur dry vs. Rainbow trout

Bulgur dry vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between bulgur dry and rainbow trout

  • Bulgur dry has more manganese, fiber, magnesium, copper, and iron; however, rainbow trout is richer in vitamin B12, vitamin D, selenium, and vitamin E.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of rainbow trout is 0.

The food varieties used in the comparison are Bulgur, dry and Fish, trout, rainbow, farmed, raw.

Infographic

Bulgur dry vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +556%
Contains more CalciumCalcium +40%
Contains more IronIron +693.5%
Contains more CopperCopper +628.3%
Contains more ZincZinc +328.9%
Contains more PhosphorusPhosphorus +32.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +27609.1%
Contains more SeleniumSelenium +926.1%
~equal in Potassium ~377mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +145.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +59.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +131.3%
~equal in Vitamin B3 ~5.567mg
~equal in Vitamin B6 ~0.34mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Manganese 3.048mg 0.011mg 132%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Fiber 12.5g 0g 50%
Selenium 2.3µg 23.6µg 39%
Magnesium 164mg 25mg 33%
Copper 0.335mg 0.046mg 32%
Iron 2.46mg 0.31mg 27%
Carbs 75.87g 0g 25%
Cholesterol 0mg 59mg 20%
Protein 12.29g 19.94g 15%
Vitamin E 0.06mg 2.34mg 15%
Zinc 1.93mg 0.45mg 13%
Vitamin B5 1.045mg 1.667mg 12%
Phosphorus 300mg 226mg 11%
Calories 342kcal 141kcal 10%
Vitamin B1 0.232mg 0.12mg 9%
Vitamin A 0µg 84µg 9%
Choline 28.1mg 65mg 7%
Fats 1.33g 6.18g 7%
Polyunsaturated fat 0.541g 1.507g 6%
Saturated fat 0.232g 1.383g 5%
Monounsaturated fat 0.173g 1.979g 5%
Folate 27µg 11µg 4%
Vitamin B3 5.114mg 5.567mg 3%
Vitamin C 0mg 2.9mg 3%
Vitamin B2 0.115mg 0.09mg 2%
Vitamin K 1.9µg 0.1µg 2%
Potassium 410mg 377mg 1%
Calcium 35mg 25mg 1%
Sodium 17mg 51mg 1%
Net carbs 63.37g 0g N/A
Sugar 0.41g 0g N/A
Vitamin B6 0.342mg 0.34mg 0%
Trans fat 0.047g N/A
Tryptophan 0.19mg 0.234mg 0%
Threonine 0.354mg 0.915mg 0%
Isoleucine 0.455mg 0.962mg 0%
Leucine 0.83mg 1.696mg 0%
Lysine 0.339mg 1.916mg 0%
Methionine 0.19mg 0.618mg 0%
Phenylalanine 0.58mg 0.815mg 0%
Valine 0.554mg 1.075mg 0%
Histidine 0.285mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1787.5%
Contains more ProteinProtein +62.2%
Contains more FatsFats +364.7%
Contains more WaterWater +720%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +1043.9%
Contains more Poly. FatPolyunsaturated fat +178.6%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.