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  6. Bulgur dry vs. Ladyfinger

Bulgur dry vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and ladyfinger

  • Bulgur dry has more manganese, fiber, magnesium, copper, vitamin B3, phosphorus, and vitamin B6; however, ladyfinger is higher in vitamin B12 and vitamin B2.
  • Bulgur dry covers your daily manganese needs 122% more than ladyfinger.
  • Ladyfinger contains 14 times less magnesium than bulgur dry. Bulgur dry contains 164mg of magnesium, while ladyfinger contains 12mg.

Food varieties used in this article are Bulgur, dry and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Bulgur dry vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +1266.7%
Contains more PotassiumPotassium +262.8%
Contains more CopperCopper +252.6%
Contains more ZincZinc +69.3%
Contains more PhosphorusPhosphorus +73.4%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +1170%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +34.3%
Contains more IronIron +45.5%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +143.1%
Contains more Vitamin B6Vitamin B6 +180.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +272.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +185.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~1.116mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Ladyfinger DV% diff.
Manganese 3.048mg 0.24mg 122%
Cholesterol 0mg 221mg 74%
Fiber 12.5g 1g 46%
Magnesium 164mg 12mg 36%
Vitamin B12 0µg 0.75µg 31%
Copper 0.335mg 0.095mg 27%
Vitamin B2 0.115mg 0.428mg 24%
Vitamin B3 5.114mg 2.104mg 19%
Vitamin A 0µg 167µg 19%
Phosphorus 300mg 173mg 18%
Vitamin B6 0.342mg 0.122mg 17%
Iron 2.46mg 3.58mg 14%
Saturated fat 0.232g 3.022g 13%
Folate 27µg 77µg 13%
Fats 1.33g 9.1g 12%
Monounsaturated fat 0.173g 3.745g 9%
Potassium 410mg 113mg 9%
Zinc 1.93mg 1.14mg 7%
Sodium 17mg 147mg 6%
Polyunsaturated fat 0.541g 1.423g 6%
Choline 28.1mg 5%
Carbs 75.87g 59.7g 5%
Selenium 2.3µg 4%
Vitamin B1 0.232mg 0.284mg 4%
Protein 12.29g 10.6g 3%
Vitamin K 1.9µg 2%
Calories 342kcal 363kcal 1%
Vitamin B5 1.045mg 1.116mg 1%
Calcium 35mg 47mg 1%
Net carbs 63.37g 58.7g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.19mg 0.133mg 0%
Threonine 0.354mg 0.467mg 0%
Isoleucine 0.455mg 0.516mg 0%
Leucine 0.83mg 0.861mg 0%
Lysine 0.339mg 0.679mg 0%
Methionine 0.19mg 0.268mg 0%
Phenylalanine 0.58mg 0.511mg 0%
Valine 0.554mg 0.579mg 0%
Histidine 0.285mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g 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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +15.9%
Contains more CarbsCarbs +27.1%
Contains more OtherOther +37.3%
Contains more FatsFats +584.2%
Contains more WaterWater +116.7%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +2064.7%
Contains more Poly. FatPolyunsaturated fat +163%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.