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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.

Infographic

Bulgur dry vs Ham 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%
Ham
Ham
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
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.
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%
Ham
Ham
7
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

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
Ham
Ham
4
21% 6% 68% 4%
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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Ham
Ham
1
36% 53% 11%
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

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 Ham
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Ham 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Bulgur dry
44%
Ham
Minerals Daily Need Coverage Score
96%
Bulgur dry
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 47)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bulgur dry
Bulgur dry is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 1186mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 1.578g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.