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  6. Bulgur dry vs. Jerusalem artichoke

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 for 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 has a higher glycemic index (47) than jerusalem artichoke (32).

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.
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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +864.7%
Contains more CalciumCalcium +150%
Contains more CopperCopper +139.3%
Contains more ZincZinc +1508.3%
Contains more PhosphorusPhosphorus +284.6%
Contains more ManganeseManganese +4980%
Contains more SeleniumSelenium +228.6%
Contains more IronIron +38.2%
Contains less SodiumSodium -76.5%
~equal in Potassium ~429mg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B2Vitamin B2 +91.7%
Contains more Vitamin B3Vitamin B3 +293.4%
Contains more Vitamin B5Vitamin B5 +163.2%
Contains more Vitamin B6Vitamin B6 +344.2%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +107.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Jerusalem artichoke DV% diff.
Manganese 3.048mg 0.06mg 130%
Fiber 12.5g 1.6g 44%
Magnesium 164mg 17mg 35%
Phosphorus 300mg 78mg 32%
Vitamin B3 5.114mg 1.3mg 24%
Copper 0.335mg 0.14mg 22%
Protein 12.29g 2g 21%
Vitamin B6 0.342mg 0.077mg 20%
Carbs 75.87g 17.44g 19%
Zinc 1.93mg 0.12mg 16%
Calories 342kcal 73kcal 13%
Vitamin B5 1.045mg 0.397mg 13%
Iron 2.46mg 3.4mg 12%
Folate 27µg 13µg 4%
Vitamin C 0mg 4mg 4%
Vitamin B2 0.115mg 0.06mg 4%
Polyunsaturated fat 0.541g 0.001g 4%
Selenium 2.3µg 0.7µg 3%
Vitamin B1 0.232mg 0.2mg 3%
Fats 1.33g 0.01g 2%
Calcium 35mg 14mg 2%
Vitamin K 1.9µg 0.1µg 2%
Vitamin E 0.06mg 0.19mg 1%
Sodium 17mg 4mg 1%
Potassium 410mg 429mg 1%
Saturated fat 0.232g 0g 1%
Net carbs 63.37g 15.84g N/A
Sugar 0.41g 9.6g N/A
Vitamin A 0µg 1µg 0%
Choline 28.1mg 30mg 0%
Monounsaturated fat 0.173g 0.004g 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
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 ProteinProtein +514.5%
Contains more FatsFats +13200%
Contains more CarbsCarbs +335%
Contains more WaterWater +766.8%
Contains more OtherOther +68.2%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +4225%
Contains more Poly. FatPolyunsaturated fat +54000%
Contains less Sat. FatSaturated fat -100%

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.