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  6. Bulgur dry vs. Heart of palm

Bulgur dry vs. Heart of palm — In-Depth Nutrition Comparison

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The main differences between bulgur dry and heart of palm

  • Bulgur dry has more fiber, magnesium, vitamin B3, phosphorus, vitamin B1, and iron; however, heart of palm has more potassium, vitamin B6, copper, and zinc.
  • Daily need coverage for fiber for bulgur dry is 44% higher.
  • Heart of palm has 16 times less magnesium than bulgur dry. Bulgur dry has 164mg of magnesium, while heart of palm has 10mg.
  • Bulgur dry has a higher glycemic index than heart of palm.

Food types used in this article are Bulgur, dry and Hearts of palm, raw.

Infographic

Bulgur dry vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +1540%
Contains more CalciumCalcium +94.4%
Contains more IronIron +45.6%
Contains more PhosphorusPhosphorus +114.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +228.6%
Contains more PotassiumPotassium +340.5%
Contains more CopperCopper +92.2%
Contains more ZincZinc +93.3%
Contains less SodiumSodium -17.6%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +364%
Contains more Vitamin B3Vitamin B3 +468.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B2Vitamin B2 +56.5%
Contains more Vitamin B6Vitamin B6 +136.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Heart of palm DV% diff.
Manganese 3.048mg 133%
Fiber 12.5g 1.5g 44%
Potassium 410mg 1806mg 41%
Magnesium 164mg 10mg 37%
Vitamin B6 0.342mg 0.81mg 36%
Copper 0.335mg 0.644mg 34%
Vitamin B3 5.114mg 0.9mg 26%
Phosphorus 300mg 140mg 23%
Vitamin B5 1.045mg 21%
Protein 12.29g 2.7g 19%
Carbs 75.87g 25.61g 17%
Zinc 1.93mg 3.73mg 16%
Vitamin B1 0.232mg 0.05mg 15%
Calories 342kcal 115kcal 11%
Iron 2.46mg 1.69mg 10%
Vitamin C 0mg 8mg 9%
Choline 28.1mg 0mg 5%
Vitamin B2 0.115mg 0.18mg 5%
Polyunsaturated fat 0.541g 0.089g 3%
Vitamin E 0.06mg 0.5mg 3%
Selenium 2.3µg 0.7µg 3%
Calcium 35mg 18mg 2%
Fats 1.33g 0.2g 2%
Vitamin K 1.9µg 0µg 2%
Saturated fat 0.232g 0.046g 1%
Folate 27µg 24µg 1%
Net carbs 63.37g 24.11g N/A
Sugar 0.41g 17.16g N/A
Sodium 17mg 14mg 0%
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.173g 0.005g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +355.2%
Contains more FatsFats +565%
Contains more CarbsCarbs +196.3%
Contains more WaterWater +672.2%
Contains more OtherOther +31.8%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +3360%
Contains more Poly. FatPolyunsaturated fat +507.9%
Contains less Sat. FatSaturated fat -80.2%

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.