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Bulgur dry vs. Groat — In-Depth Nutrition Comparison

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Significant differences between Bulgur dry and Groat

  • Bulgur dry has more Manganese, Vitamin B1, Vitamin B6, and Fiber, however, Groat is richer in Copper, Vitamin B2, Magnesium, Vitamin B3, Selenium, and Phosphorus.
  • Groat covers your daily Copper needs 85% more than Bulgur dry.
  • Groat has 2 times less Manganese than Bulgur dry. Bulgur dry has 3.048mg of Manganese, while Groat has 1.3mg.

Specific food types used in this comparison are Bulgur, dry and Buckwheat.

Infographic

Bulgur dry vs Groat 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.
Contains more Calcium +94.4%
Contains more Iron +11.8%
Contains more Manganese +134.5%
Contains more Magnesium +40.9%
Contains more Phosphorus +15.7%
Contains more Potassium +12.2%
Contains less Sodium -94.1%
Contains more Zinc +24.4%
Contains more Copper +228.4%
Contains more Selenium +260.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +94.4%
Contains more Iron +11.8%
Contains more Manganese +134.5%
Contains more Magnesium +40.9%
Contains more Phosphorus +15.7%
Contains more Potassium +12.2%
Contains less Sodium -94.1%
Contains more Zinc +24.4%
Contains more Copper +228.4%
Contains more Selenium +260.9%

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.
:
4
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.7%
Contains more Vitamin B6 +62.9%
Contains more Vitamin B2 +269.6%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +18%
Contains more Folate +11.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.7%
Contains more Vitamin B6 +62.9%
Contains more Vitamin B2 +269.6%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +18%
Contains more Folate +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +155.6%
Contains more Other +39.1%
Equal in Protein - 13.25
Equal in Carbs - 71.5
Equal in Water - 9.75
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Fats +155.6%
Contains more Other +39.1%
Equal in Protein - 13.25
Equal in Carbs - 71.5
Equal in Water - 9.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +501.2%
Contains more Polyunsaturated fat +92.1%
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +501.2%
Contains more Polyunsaturated fat +92.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Groat Opinion
Net carbs 63.37g 61.5g Bulgur dry
Protein 12.29g 13.25g Groat
Fats 1.33g 3.4g Groat
Carbs 75.87g 71.5g Bulgur dry
Calories 342kcal 343kcal Groat
Sugar 0.41g Groat
Fiber 12.5g 10g Bulgur dry
Calcium 35mg 18mg Bulgur dry
Iron 2.46mg 2.2mg Bulgur dry
Magnesium 164mg 231mg Groat
Phosphorus 300mg 347mg Groat
Potassium 410mg 460mg Groat
Sodium 17mg 1mg Groat
Zinc 1.93mg 2.4mg Groat
Copper 0.335mg 1.1mg Groat
Manganese 3.048mg 1.3mg Bulgur dry
Selenium 2.3µg 8.3µg Groat
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.232mg 0.101mg Bulgur dry
Vitamin B2 0.115mg 0.425mg Groat
Vitamin B3 5.114mg 7.02mg Groat
Vitamin B5 1.045mg 1.233mg Groat
Vitamin B6 0.342mg 0.21mg Bulgur dry
Folate 27µg 30µg Groat
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.192mg Groat
Threonine 0.354mg 0.506mg Groat
Isoleucine 0.455mg 0.498mg Groat
Leucine 0.83mg 0.832mg Groat
Lysine 0.339mg 0.672mg Groat
Methionine 0.19mg 0.172mg Bulgur dry
Phenylalanine 0.58mg 0.52mg Bulgur dry
Valine 0.554mg 0.678mg Groat
Histidine 0.285mg 0.309mg Groat
Saturated Fat 0.232g 0.741g Bulgur dry
Monounsaturated Fat 0.173g 1.04g Groat
Polyunsaturated fat 0.541g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Bulgur dry
33%
Groat
Minerals Daily Need Coverage Score
96%
Bulgur dry
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.509g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 7)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.