Bulgur dry vs. Ham — In-Depth Nutrition Comparison
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What are the main differences between bulgur dry and ham?
- Bulgur dry is richer in manganese, fiber, magnesium, copper, and phosphorus, yet ham is richer in vitamin B1, selenium, and vitamin B12.
- Bulgur dry's daily need coverage for manganese is 130% higher.
- Bulgur dry contains less sodium.
- Ham has a lower glycemic index than bulgur dry.
We used Bulgur, dry and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +1071.4% |
| Contains more CalciumCalcium | +337.5% |
| Contains more PotassiumPotassium | +42.9% |
| Contains more IronIron | +66.2% |
| Contains more CopperCopper | +324.1% |
| Contains more PhosphorusPhosphorus | +53.1% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +5544.4% |
| Contains more ZincZinc | +49.2% |
| Contains more SeleniumSelenium | +747.8% |
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.
| Contains more Vitamin B3Vitamin B3 | +27.1% |
| Contains more Vitamin B5Vitamin B5 | +159.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin EVitamin E | +316.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +225% |
| Contains more Vitamin B2Vitamin B2 | +75.7% |
| Contains more Vitamin B6Vitamin B6 | +17% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +202.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 3.048mg | 0.054mg | 130% |
| Sodium | 17mg | 1203mg | 52% |
| Fiber | 12.5g | 0g | 50% |
| Vitamin B1 | 0.232mg | 0.754mg | 44% |
| Magnesium | 164mg | 14mg | 36% |
| Selenium | 2.3µg | 19.5µg | 31% |
| Copper | 0.335mg | 0.079mg | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Carbs | 75.87g | 1.5g | 25% |
| Cholesterol | 0mg | 53mg | 18% |
| Protein | 12.29g | 20.93g | 17% |
| Phosphorus | 300mg | 196mg | 15% |
| Vitamin B5 | 1.045mg | 0.403mg | 13% |
| Iron | 2.46mg | 1.48mg | 12% |
| Choline | 28.1mg | 85.1mg | 10% |
| Calories | 342kcal | 145kcal | 10% |
| Zinc | 1.93mg | 2.88mg | 9% |
| Vitamin B2 | 0.115mg | 0.202mg | 7% |
| Saturated fat | 0.232g | 1.81g | 7% |
| Vitamin B3 | 5.114mg | 4.023mg | 7% |
| Monounsaturated fat | 0.173g | 2.62g | 6% |
| Folate | 27µg | 3µg | 6% |
| Fats | 1.33g | 5.53g | 6% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin B6 | 0.342mg | 0.4mg | 4% |
| Potassium | 410mg | 287mg | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Calcium | 35mg | 8mg | 3% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Vitamin E | 0.06mg | 0.25mg | 1% |
| Net carbs | 63.37g | 1.5g | N/A |
| Sugar | 0.41g | 0g | N/A |
| Polyunsaturated fat | 0.541g | 0.54g | 0% |
| Tryptophan | 0.19mg | 0.251mg | 0% |
| Threonine | 0.354mg | 0.931mg | 0% |
| Isoleucine | 0.455mg | 0.918mg | 0% |
| Leucine | 0.83mg | 1.661mg | 0% |
| Lysine | 0.339mg | 1.775mg | 0% |
| Methionine | 0.19mg | 0.553mg | 0% |
| Phenylalanine | 0.58mg | 0.904mg | 0% |
| Valine | 0.554mg | 0.908mg | 0% |
| Histidine | 0.285mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +4958% |
| Contains more ProteinProtein | +70.3% |
| Contains more FatsFats | +315.8% |
| Contains more WaterWater | +651.9% |
| Contains more OtherOther | +189.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -87.2% |
| Contains more Mono. FatMonounsaturated fat | +1414.5% |
~equal in
Polyunsaturated fat
~0.54g