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Bulgur dry vs. Horned melon — In-Depth Nutrition Comparison

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Summary of differences between bulgur dry and horned melon

  • The amount of manganese, phosphorus, copper, magnesium, vitamin B3, vitamin B6, vitamin B1, vitamin B5, iron, and zinc in bulgur dry is higher than in horned melon.
  • Bulgur dry covers your daily need for manganese, 131% more than horned melon.
  • Bulgur dry contains 17 times more copper than horned melon. While bulgur dry contains 0.335mg of copper, horned melon contains only 0.02mg.

These are the specific foods used in this comparison Bulgur, dry and Horned melon (Kiwano).

Infographic

Bulgur dry vs Horned melon 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 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +169.2%
Contains more PotassiumPotassium +233.3%
Contains more IronIron +117.7%
Contains more CopperCopper +1575%
Contains more ZincZinc +302.1%
Contains more PhosphorusPhosphorus +710.8%
Contains more ManganeseManganese +7715.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -88.2%

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 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +828%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +805.1%
Contains more Vitamin B5Vitamin B5 +471%
Contains more Vitamin B6Vitamin B6 +442.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Contains more ProteinProtein +590.4%
Contains more CarbsCarbs +903.6%
Contains more OtherOther +251.2%
Contains more WaterWater +888.6%
~equal in Fats ~1.26g

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 Horned melon
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bulgur dry Horned melon DV% diff.
Manganese 3.048mg 0.039mg 131%
Fiber 12.5g 50%
Phosphorus 300mg 37mg 38%
Copper 0.335mg 0.02mg 35%
Magnesium 164mg 40mg 30%
Vitamin B3 5.114mg 0.565mg 28%
Carbs 75.87g 7.56g 23%
Vitamin B6 0.342mg 0.063mg 21%
Protein 12.29g 1.78g 21%
Vitamin B1 0.232mg 0.025mg 17%
Vitamin B5 1.045mg 0.183mg 17%
Iron 2.46mg 1.13mg 17%
Calories 342kcal 44kcal 15%
Zinc 1.93mg 0.48mg 13%
Potassium 410mg 123mg 8%
Vitamin B2 0.115mg 0.015mg 8%
Vitamin C 0mg 5.3mg 6%
Folate 27µg 3µg 6%
Choline 28.1mg 5%
Polyunsaturated fat 0.541g 4%
Selenium 2.3µg 4%
Calcium 35mg 13mg 2%
Vitamin K 1.9µg 2%
Vitamin A 0µg 7µg 1%
Sodium 17mg 2mg 1%
Saturated fat 0.232g 1%
Fats 1.33g 1.26g 0%
Net carbs 63.37g 7.56g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Monounsaturated fat 0.173g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Horned melon
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
5%
Horned melon
Minerals Daily Need Coverage Score
96%
Bulgur dry
13%
Horned melon

Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.232g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins

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. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.