Bulgur dry vs. Lentil — In-Depth Nutrition Comparison
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Important differences between bulgur dry and lentil
- Bulgur dry has more manganese, magnesium, vitamin B3, fiber, phosphorus, vitamin B6, copper, and vitamin B5; however, lentil is richer in folate and iron.
- Bulgur dry's daily need coverage for manganese is 111% more.
- Bulgur dry contains 5 times more vitamin B3 than lentil. Bulgur dry contains 5.114mg of vitamin B3, while lentil contains 1.06mg.
- Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of lentil is 29.
The food varieties used in the comparison are Bulgur, dry and Lentils, mature seeds, cooked, boiled, without salt.
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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 MagnesiumMagnesium | +355.6% |
| Contains more CalciumCalcium | +84.2% |
| Contains more CopperCopper | +33.5% |
| Contains more ZincZinc | +52% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more ManganeseManganese | +517% |
| Contains more IronIron | +35.4% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +21.7% |
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 B1Vitamin B1 | +37.3% |
| Contains more Vitamin B2Vitamin B2 | +57.5% |
| Contains more Vitamin B3Vitamin B3 | +382.5% |
| Contains more Vitamin B5Vitamin B5 | +63.8% |
| Contains more Vitamin B6Vitamin B6 | +92.1% |
| Contains more Vitamin KVitamin K | +11.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +83.3% |
| Contains more FolateFolate | +570.4% |
| Contains more CholineCholine | +16.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 3.048mg | 0.494mg | 111% |
| Folate | 27µg | 181µg | 39% |
| Magnesium | 164mg | 36mg | 30% |
| Vitamin B3 | 5.114mg | 1.06mg | 25% |
| Carbs | 75.87g | 20.13g | 19% |
| Fiber | 12.5g | 7.9g | 18% |
| Phosphorus | 300mg | 180mg | 17% |
| Vitamin B6 | 0.342mg | 0.178mg | 13% |
| Calories | 342kcal | 116kcal | 11% |
| Iron | 2.46mg | 3.33mg | 11% |
| Copper | 0.335mg | 0.251mg | 9% |
| Vitamin B5 | 1.045mg | 0.638mg | 8% |
| Protein | 12.29g | 9.02g | 7% |
| Zinc | 1.93mg | 1.27mg | 6% |
| Vitamin B1 | 0.232mg | 0.169mg | 5% |
| Vitamin B2 | 0.115mg | 0.073mg | 3% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Polyunsaturated fat | 0.541g | 0.175g | 2% |
| Calcium | 35mg | 19mg | 2% |
| Sodium | 17mg | 2mg | 1% |
| Choline | 28.1mg | 32.7mg | 1% |
| Fats | 1.33g | 0.38g | 1% |
| Saturated fat | 0.232g | 0.053g | 1% |
| Potassium | 410mg | 369mg | 1% |
| Selenium | 2.3µg | 2.8µg | 1% |
| Net carbs | 63.37g | 12.23g | N/A |
| Sugar | 0.41g | 1.8g | N/A |
| Vitamin E | 0.06mg | 0.11mg | 0% |
| Vitamin K | 1.9µg | 1.7µg | 0% |
| Monounsaturated fat | 0.173g | 0.064g | 0% |
| Tryptophan | 0.19mg | 0.081mg | 0% |
| Threonine | 0.354mg | 0.323mg | 0% |
| Isoleucine | 0.455mg | 0.39mg | 0% |
| Leucine | 0.83mg | 0.654mg | 0% |
| Lysine | 0.339mg | 0.63mg | 0% |
| Methionine | 0.19mg | 0.077mg | 0% |
| Phenylalanine | 0.58mg | 0.445mg | 0% |
| Valine | 0.554mg | 0.448mg | 0% |
| Histidine | 0.285mg | 0.254mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
| Contains more ProteinProtein | +36.3% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +276.9% |
| Contains more OtherOther | +81.9% |
| Contains more WaterWater | +673.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
| Contains more Mono. FatMonounsaturated fat | +170.3% |
| Contains more Poly. FatPolyunsaturated fat | +209.1% |
| Contains less Sat. FatSaturated fat | -77.2% |