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Bulgur dry vs. Gouda cheese — In-Depth Nutrition Comparison

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The main differences between bulgur dry and gouda cheese

  • Bulgur dry has more manganese, fiber, copper, and magnesium; however, gouda cheese has more calcium, vitamin B12, and phosphorus.
  • Daily need coverage for manganese for bulgur dry is 132% higher.
  • Bulgur dry is lower in sodium.
  • Bulgur dry has a higher glycemic index than gouda cheese.

Food types used in this article are Bulgur, dry and Cheese, gouda.

Infographic

Bulgur dry vs Gouda cheese infographic
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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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +465.5%
Contains more PotassiumPotassium +238.8%
Contains more IronIron +925%
Contains more CopperCopper +830.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +27609.1%
Contains more CalciumCalcium +1900%
Contains more ZincZinc +102.1%
Contains more PhosphorusPhosphorus +82%
Contains more SeleniumSelenium +530.4%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin B1Vitamin B1 +673.3%
Contains more Vitamin B3Vitamin B3 +8017.5%
Contains more Vitamin B5Vitamin B5 +207.4%
Contains more Vitamin B6Vitamin B6 +327.5%
Contains more FolateFolate +28.6%
Contains more CholineCholine +82.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +190.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +21.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Gouda cheese DV% diff.
Manganese 3.048mg 0.011mg 132%
Saturated fat 0.232g 17.614g 79%
Calcium 35mg 700mg 67%
Vitamin B12 0µg 1.54µg 64%
Fiber 12.5g 0g 50%
Fats 1.33g 27.44g 40%
Cholesterol 0mg 114mg 38%
Sodium 17mg 819mg 35%
Phosphorus 300mg 546mg 35%
Copper 0.335mg 0.036mg 33%
Vitamin B3 5.114mg 0.063mg 32%
Magnesium 164mg 29mg 32%
Iron 2.46mg 0.24mg 28%
Protein 12.29g 24.94g 25%
Carbs 75.87g 2.22g 25%
Selenium 2.3µg 14.5µg 22%
Vitamin B6 0.342mg 0.08mg 20%
Monounsaturated fat 0.173g 7.747g 19%
Zinc 1.93mg 3.9mg 18%
Vitamin A 0µg 165µg 18%
Vitamin B1 0.232mg 0.03mg 17%
Vitamin B2 0.115mg 0.334mg 17%
Vitamin B5 1.045mg 0.34mg 14%
Potassium 410mg 121mg 9%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Folate 27µg 21µg 2%
Choline 28.1mg 15.4mg 2%
Polyunsaturated fat 0.541g 0.657g 1%
Calories 342kcal 356kcal 1%
Vitamin E 0.06mg 0.24mg 1%
Net carbs 63.37g 2.22g N/A
Sugar 0.41g 2.22g N/A
Vitamin K 1.9µg 2.3µg 0%
Tryptophan 0.19mg 0.352mg 0%
Threonine 0.354mg 0.93mg 0%
Isoleucine 0.455mg 1.306mg 0%
Leucine 0.83mg 2.564mg 0%
Lysine 0.339mg 2.654mg 0%
Methionine 0.19mg 0.719mg 0%
Phenylalanine 0.58mg 1.431mg 0%
Valine 0.554mg 1.806mg 0%
Histidine 0.285mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +3317.6%
Contains more ProteinProtein +102.9%
Contains more FatsFats +1963.2%
Contains more WaterWater +360.7%
Contains more OtherOther +160.9%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +4378%
Contains more Poly. FatPolyunsaturated fat +21.4%

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.