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Bulgur dry vs. Hamburger — In-Depth Nutrition Comparison

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Important differences between bulgur dry and hamburgers

  • Bulgur dry has more manganese, fiber, magnesium, copper, phosphorus, and vitamin B5; however, hamburgers are richer in vitamin B12.
  • Bulgur dry's daily need coverage for manganese is 123% more.
  • Bulgur dry contains 14 times more fiber than hamburgers. Bulgur dry contains 12.5g of fiber, while hamburgers contain 0.9g.
  • Bulgur dry contains less saturated fat.
  • Hamburgers have a higher glycemic index. The glycemic index of hamburgers is 66, while the glycemic index of bulgur dry is 47.

The food varieties used in the comparison are Bulgur, dry and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Bulgur dry vs Hamburger 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +720%
Contains more PotassiumPotassium +81.4%
Contains more CopperCopper +268.1%
Contains more PhosphorusPhosphorus +120.6%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +1304.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +191.4%
Contains more IronIron +17.1%
Contains more ZincZinc +48.7%

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +237.1%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +117.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +107.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.217mg
~equal in Vitamin B3 ~5.365mg

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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more CarbsCarbs +214.8%
Contains more ProteinProtein +39%
Contains more FatsFats +979.7%
Contains more WaterWater +374.1%
Contains more OtherOther +18.5%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Poly. FatPolyunsaturated fat +42.4%
Contains more Mono. FatMonounsaturated fat +3076.3%

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Hamburger DV% diff.
Manganese 3.048mg 0.217mg 123%
Vitamin B12 0µg 1.44µg 60%
Fiber 12.5g 0.9g 46%
Magnesium 164mg 20mg 34%
Copper 0.335mg 0.091mg 27%
Phosphorus 300mg 136mg 23%
Saturated fat 0.232g 5.096g 22%
Fats 1.33g 14.36g 20%
Carbs 75.87g 24.1g 17%
Sodium 17mg 414mg 17%
Cholesterol 0mg 47mg 16%
Vitamin B5 1.045mg 0.31mg 15%
Monounsaturated fat 0.173g 5.495g 13%
Vitamin B6 0.342mg 0.203mg 11%
Vitamin B2 0.115mg 0.25mg 10%
Protein 12.29g 17.08g 10%
Zinc 1.93mg 2.87mg 9%
Folate 27µg 56µg 7%
Calcium 35mg 102mg 7%
Iron 2.46mg 2.88mg 5%
Choline 28.1mg 5%
Potassium 410mg 226mg 5%
Selenium 2.3µg 4%
Fructose 2.03g 3%
Calories 342kcal 295kcal 2%
Vitamin K 1.9µg 2%
Vitamin B3 5.114mg 5.365mg 2%
Vitamin B1 0.232mg 0.217mg 1%
Polyunsaturated fat 0.541g 0.38g 1%
Net carbs 63.37g 23.2g N/A
Sugar 0.41g 4.15g N/A
Vitamin E 0.06mg 0%
Trans fat 0.814g N/A
Tryptophan 0.19mg 0.206mg 0%
Threonine 0.354mg 0.666mg 0%
Isoleucine 0.455mg 0.716mg 0%
Leucine 0.83mg 1.319mg 0%
Lysine 0.339mg 1.226mg 0%
Methionine 0.19mg 0.37mg 0%
Phenylalanine 0.58mg 0.677mg 0%
Valine 0.554mg 0.823mg 0%
Histidine 0.285mg 0.505mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Hamburger
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
38%
Hamburger
Minerals Daily Need Coverage Score
96%
Bulgur dry
42%
Hamburger

Comparison summary

Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $2)
Which food is lower in Cholesterol?
Bulgur dry
Bulgur dry is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 3.74g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 397mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 4.864g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 19)
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

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.