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  6. Bulgur dry vs. Grape

Bulgur dry vs. Grape — In-Depth Nutrition Comparison

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Summary of differences between bulgur dry and grapes

  • The amount of manganese, fiber, phosphorus, magnesium, copper, vitamin B3, iron, vitamin B5, vitamin B6, and zinc in bulgur dry is higher than in grapes.
  • Bulgur dry covers your daily need for manganese, 101% more than grapes.
  • Bulgur dry contains 48 times more zinc than grapes. While bulgur dry contains 1.93mg of zinc, grapes contain only 0.04mg.

These are the specific foods used in this comparison Bulgur, dry and Grapes, american type (slip skin), raw.

Infographic

Bulgur dry vs Grape 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%
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +3180%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +114.7%
Contains more IronIron +748.3%
Contains more CopperCopper +737.5%
Contains more ZincZinc +4725%
Contains more PhosphorusPhosphorus +2900%
Contains more ManganeseManganese +324.5%
Contains more SeleniumSelenium +2200%
Contains less SodiumSodium -88.2%

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%
Grape
Grape
4
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin B1Vitamin B1 +152.2%
Contains more Vitamin B2Vitamin B2 +101.8%
Contains more Vitamin B3Vitamin B3 +1604.7%
Contains more Vitamin B5Vitamin B5 +4254.2%
Contains more Vitamin B6Vitamin B6 +210.9%
Contains more FolateFolate +575%
Contains more CholineCholine +401.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin KVitamin K +668.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Grape DV% diff.
Manganese 3.048mg 0.718mg 101%
Fiber 12.5g 0.9g 46%
Phosphorus 300mg 10mg 41%
Magnesium 164mg 5mg 38%
Copper 0.335mg 0.04mg 33%
Vitamin B3 5.114mg 0.3mg 30%
Iron 2.46mg 0.29mg 27%
Protein 12.29g 0.63g 23%
Vitamin B5 1.045mg 0.024mg 20%
Carbs 75.87g 17.15g 20%
Vitamin B6 0.342mg 0.11mg 18%
Zinc 1.93mg 0.04mg 17%
Calories 342kcal 67kcal 14%
Vitamin B1 0.232mg 0.092mg 12%
Vitamin K 1.9µg 14.6µg 11%
Potassium 410mg 191mg 6%
Folate 27µg 4µg 6%
Choline 28.1mg 5.6mg 4%
Selenium 2.3µg 0.1µg 4%
Vitamin B2 0.115mg 0.057mg 4%
Vitamin C 0mg 4mg 4%
Polyunsaturated fat 0.541g 0.102g 3%
Calcium 35mg 14mg 2%
Fats 1.33g 0.35g 2%
Vitamin A 0µg 5µg 1%
Vitamin E 0.06mg 0.19mg 1%
Sodium 17mg 2mg 1%
Saturated fat 0.232g 0.114g 1%
Net carbs 63.37g 16.25g N/A
Sugar 0.41g 16.25g N/A
Monounsaturated fat 0.173g 0.014g 0%
Tryptophan 0.19mg 0.003mg 0%
Threonine 0.354mg 0.017mg 0%
Isoleucine 0.455mg 0.005mg 0%
Leucine 0.83mg 0.013mg 0%
Lysine 0.339mg 0.014mg 0%
Methionine 0.19mg 0.021mg 0%
Phenylalanine 0.58mg 0.013mg 0%
Valine 0.554mg 0.017mg 0%
Histidine 0.285mg 0.023mg 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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +1850.8%
Contains more FatsFats +280%
Contains more CarbsCarbs +342.4%
Contains more OtherOther +164.9%
Contains more WaterWater +803.3%

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +1135.7%
Contains more Poly. FatPolyunsaturated fat +430.4%
Contains less Sat. FatSaturated fat -50.9%

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.