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  6. Bulgur dry vs. Jackfruit

Bulgur dry vs. Jackfruit — In-Depth Nutrition Comparison

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What are the main differences between bulgur dry and jackfruit?

  • Bulgur dry is richer in manganese, fiber, phosphorus, magnesium, copper, iron, vitamin B3, zinc, and vitamin B5, yet jackfruit is richer in vitamin C.
  • Bulgur dry's daily need coverage for manganese is 131% higher.
  • Bulgur dry has 15 times more zinc than jackfruit. Bulgur dry has 1.93mg of zinc, while jackfruit has 0.13mg.
  • Bulgur dry has a lower glycemic index than jackfruit.

We used Bulgur, dry and Jackfruit, raw types in this comparison.

Infographic

Bulgur dry vs Jackfruit 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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more MagnesiumMagnesium +465.5%
Contains more CalciumCalcium +45.8%
Contains more IronIron +969.6%
Contains more CopperCopper +340.8%
Contains more ZincZinc +1384.6%
Contains more PhosphorusPhosphorus +1328.6%
Contains more ManganeseManganese +6988.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -88.2%
~equal in Potassium ~448mg

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +121%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +455.9%
Contains more Vitamin B5Vitamin B5 +344.7%
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 +466.7%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.329mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Jackfruit DV% diff.
Manganese 3.048mg 0.043mg 131%
Fiber 12.5g 1.5g 44%
Phosphorus 300mg 21mg 40%
Magnesium 164mg 29mg 32%
Copper 0.335mg 0.076mg 29%
Iron 2.46mg 0.23mg 28%
Vitamin B3 5.114mg 0.92mg 26%
Protein 12.29g 1.72g 21%
Carbs 75.87g 23.25g 18%
Vitamin B5 1.045mg 0.235mg 16%
Zinc 1.93mg 0.13mg 16%
Vitamin C 0mg 13.7mg 15%
Calories 342kcal 95kcal 12%
Fructose 9.19g 11%
Vitamin B1 0.232mg 0.105mg 11%
Choline 28.1mg 5%
Vitamin B2 0.115mg 0.055mg 5%
Selenium 2.3µg 4%
Polyunsaturated fat 0.541g 0.094g 3%
Vitamin K 1.9µg 2%
Vitamin E 0.06mg 0.34mg 2%
Vitamin A 0µg 5µg 1%
Fats 1.33g 0.64g 1%
Sodium 17mg 2mg 1%
Starch 1.47g 1%
Potassium 410mg 448mg 1%
Calcium 35mg 24mg 1%
Vitamin B6 0.342mg 0.329mg 1%
Folate 27µg 24µg 1%
Net carbs 63.37g 21.75g N/A
Sugar 0.41g 19.08g N/A
Saturated fat 0.232g 0.195g 0%
Monounsaturated fat 0.173g 0.155g 0%
Tryptophan 0.19mg 0.034mg 0%
Threonine 0.354mg 0.086mg 0%
Isoleucine 0.455mg 0.069mg 0%
Leucine 0.83mg 0.103mg 0%
Lysine 0.339mg 0.069mg 0%
Methionine 0.19mg 0.034mg 0%
Phenylalanine 0.58mg 0.052mg 0%
Valine 0.554mg 0.086mg 0%
Histidine 0.285mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

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% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +614.5%
Contains more FatsFats +107.8%
Contains more CarbsCarbs +226.3%
Contains more OtherOther +62.4%
Contains more WaterWater +716.2%

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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Mono. FatMonounsaturated fat +11.6%
Contains more Poly. FatPolyunsaturated fat +475.5%
Contains less Sat. FatSaturated fat -15.9%

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.