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Bulgur dry vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are Bulgur dry and Jerusalem artichoke different?

  • Bulgur dry is richer in Manganese, Fiber, Magnesium, Phosphorus, Vitamin B3, Copper, Vitamin B6, Zinc, and Vitamin B5, while Jerusalem artichoke is higher in Iron.
  • Bulgur dry covers your daily need of Manganese 130% more than Jerusalem artichoke.
  • Bulgur dry contains 16 times more Zinc than Jerusalem artichoke. Bulgur dry contains 1.93mg of Zinc, while Jerusalem artichoke contains 0.12mg.

Bulgur, dry and Jerusalem-artichokes, raw types were used in this article.

Infographic

Bulgur dry vs Jerusalem artichoke 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.
Contains more Calcium +150%
Contains more Magnesium +864.7%
Contains more Phosphorus +284.6%
Contains more Zinc +1508.3%
Contains more Copper +139.3%
Contains more Manganese +4980%
Contains more Selenium +228.6%
Contains more Iron +38.2%
Contains less Sodium -76.5%
Equal in Potassium - 429
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +150%
Contains more Magnesium +864.7%
Contains more Phosphorus +284.6%
Contains more Zinc +1508.3%
Contains more Copper +139.3%
Contains more Manganese +4980%
Contains more Selenium +228.6%
Contains more Iron +38.2%
Contains less Sodium -76.5%
Equal in Potassium - 429

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.
:
Contains more Vitamin B1 +16%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B3 +293.4%
Contains more Vitamin B5 +163.2%
Contains more Vitamin B6 +344.2%
Contains more Folate +107.7%
Contains more Vitamin K +1800%
Contains more Vitamin A +122.2%
Contains more Vitamin E +216.7%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Contains more Vitamin B1 +16%
Contains more Vitamin B2 +91.7%
Contains more Vitamin B3 +293.4%
Contains more Vitamin B5 +163.2%
Contains more Vitamin B6 +344.2%
Contains more Folate +107.7%
Contains more Vitamin K +1800%
Contains more Vitamin A +122.2%
Contains more Vitamin E +216.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +514.5%
Contains more Fats +13200%
Contains more Carbs +335%
Contains more Water +766.8%
Contains more Other +68.2%
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more Protein +514.5%
Contains more Fats +13200%
Contains more Carbs +335%
Contains more Water +766.8%
Contains more Other +68.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4225%
Contains more Polyunsaturated fat +54000%
Contains less Saturated Fat -100%
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +4225%
Contains more Polyunsaturated fat +54000%
Contains less Saturated Fat -100%

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 Jerusalem artichoke
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Jerusalem artichoke Opinion
Net carbs 63.37g 15.84g Bulgur dry
Protein 12.29g 2g Bulgur dry
Fats 1.33g 0.01g Bulgur dry
Carbs 75.87g 17.44g Bulgur dry
Calories 342kcal 73kcal Bulgur dry
Sugar 0.41g 9.6g Bulgur dry
Fiber 12.5g 1.6g Bulgur dry
Calcium 35mg 14mg Bulgur dry
Iron 2.46mg 3.4mg Jerusalem artichoke
Magnesium 164mg 17mg Bulgur dry
Phosphorus 300mg 78mg Bulgur dry
Potassium 410mg 429mg Jerusalem artichoke
Sodium 17mg 4mg Jerusalem artichoke
Zinc 1.93mg 0.12mg Bulgur dry
Copper 0.335mg 0.14mg Bulgur dry
Manganese 3.048mg 0.06mg Bulgur dry
Selenium 2.3µg 0.7µg Bulgur dry
Vitamin A 9IU 20IU Jerusalem artichoke
Vitamin A RAE 0µg 1µg Jerusalem artichoke
Vitamin E 0.06mg 0.19mg Jerusalem artichoke
Vitamin C 0mg 4mg Jerusalem artichoke
Vitamin B1 0.232mg 0.2mg Bulgur dry
Vitamin B2 0.115mg 0.06mg Bulgur dry
Vitamin B3 5.114mg 1.3mg Bulgur dry
Vitamin B5 1.045mg 0.397mg Bulgur dry
Vitamin B6 0.342mg 0.077mg Bulgur dry
Folate 27µg 13µg Bulgur dry
Vitamin K 1.9µg 0.1µg Bulgur dry
Tryptophan 0.19mg Bulgur dry
Threonine 0.354mg Bulgur dry
Isoleucine 0.455mg Bulgur dry
Leucine 0.83mg Bulgur dry
Lysine 0.339mg Bulgur dry
Methionine 0.19mg Bulgur dry
Phenylalanine 0.58mg Bulgur dry
Valine 0.554mg Bulgur dry
Histidine 0.285mg Bulgur dry
Saturated Fat 0.232g 0g Jerusalem artichoke
Monounsaturated Fat 0.173g 0.004g Bulgur dry
Polyunsaturated fat 0.541g 0.001g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Bulgur dry
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
96%
Bulgur dry
28%
Jerusalem artichoke

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.232g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 15)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $1.6)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 9.19g)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.