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  6. Bulgur dry vs. Flank steak

Bulgur dry vs. Flank steak — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and flank steak

  • Bulgur dry has more manganese, fiber, magnesium, and copper; however, flank steak is richer in vitamin B12, selenium, zinc, and vitamin B6.
  • Bulgur dry covers your daily manganese needs 132% more than flank steak.
  • Bulgur dry contains less saturated fat.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Bulgur, dry and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Bulgur dry vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +613%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +41.4%
Contains more CopperCopper +308.5%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +33766.7%
Contains more ZincZinc +153.9%
Contains more SeleniumSelenium +1178.3%

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin B1Vitamin B1 +209.3%
Contains more Vitamin B5Vitamin B5 +91.7%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B3Vitamin B3 +44%
Contains more Vitamin B6Vitamin B6 +69.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +275.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Flank steak DV% diff.
Manganese 3.048mg 0.009mg 132%
Vitamin B12 0µg 1.63µg 68%
Fiber 12.5g 0g 50%
Selenium 2.3µg 29.4µg 49%
Magnesium 164mg 23mg 34%
Protein 12.29g 27.66g 31%
Copper 0.335mg 0.082mg 28%
Zinc 1.93mg 4.9mg 27%
Cholesterol 0mg 79mg 26%
Carbs 75.87g 0g 25%
Vitamin B6 0.342mg 0.579mg 18%
Choline 28.1mg 105.4mg 14%
Vitamin B3 5.114mg 7.363mg 14%
Saturated fat 0.232g 3.395g 14%
Vitamin B1 0.232mg 0.075mg 13%
Phosphorus 300mg 210mg 13%
Fats 1.33g 8.23g 11%
Vitamin B5 1.045mg 0.545mg 10%
Iron 2.46mg 1.74mg 9%
Calories 342kcal 192kcal 8%
Monounsaturated fat 0.173g 3.317g 8%
Folate 27µg 9µg 5%
Vitamin E 0.06mg 0.38mg 2%
Sodium 17mg 56mg 2%
Potassium 410mg 339mg 2%
Calcium 35mg 20mg 2%
Polyunsaturated fat 0.541g 0.322g 1%
Vitamin B2 0.115mg 0.133mg 1%
Net carbs 63.37g 0g N/A
Sugar 0.41g 0g N/A
Vitamin K 1.9µg 1.4µg 0%
Tryptophan 0.19mg 0.182mg 0%
Threonine 0.354mg 1.105mg 0%
Isoleucine 0.455mg 1.259mg 0%
Leucine 0.83mg 2.201mg 0%
Lysine 0.339mg 2.338mg 0%
Methionine 0.19mg 0.72mg 0%
Phenylalanine 0.58mg 1.093mg 0%
Valine 0.554mg 1.372mg 0%
Histidine 0.285mg 0.883mg 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2616.7%
Contains more ProteinProtein +125.1%
Contains more FatsFats +518.8%
Contains more WaterWater +613%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +68%
Contains more Mono. FatMonounsaturated fat +1817.3%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.