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  6. Bulgur dry vs. Lentil soup

Bulgur dry vs. Lentil soup — In-Depth Nutrition Comparison

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How are bulgur dry and lentil soup different?

  • Bulgur dry has more manganese, magnesium, phosphorus, copper, vitamin B3, vitamin B6, vitamin B5, iron, and zinc than lentil soup.
  • Daily need coverage for manganese for bulgur dry is 127% higher.
  • Bulgur dry contains 18 times more magnesium than lentil soup. While bulgur dry contains 164mg of magnesium, lentil soup contains only 9mg.
  • Bulgur dry has less sodium.

Bulgur, dry and Soup, lentil with ham, canned, ready-to-serve are the varieties used in this article.

Infographic

Bulgur dry vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +1722.2%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +184.7%
Contains more IronIron +129.9%
Contains more CopperCopper +378.6%
Contains more ZincZinc +543.3%
Contains more PhosphorusPhosphorus +305.4%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +2440%
Contains more SeleniumSelenium +666.7%

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.
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +231.4%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +838.3%
Contains more Vitamin B5Vitamin B5 +646.4%
Contains more Vitamin B6Vitamin B6 +280%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +35%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Lentil soup DV% diff.
Manganese 3.048mg 0.12mg 127%
Fiber 12.5g 50%
Magnesium 164mg 9mg 37%
Phosphorus 300mg 74mg 32%
Vitamin B3 5.114mg 0.545mg 29%
Copper 0.335mg 0.07mg 29%
Carbs 75.87g 8.16g 23%
Sodium 17mg 532mg 22%
Vitamin B6 0.342mg 0.09mg 19%
Vitamin B5 1.045mg 0.14mg 18%
Protein 12.29g 3.74g 17%
Iron 2.46mg 1.07mg 17%
Zinc 1.93mg 0.3mg 15%
Calories 342kcal 56kcal 14%
Vitamin B1 0.232mg 0.07mg 14%
Potassium 410mg 144mg 8%
Vitamin B2 0.115mg 0.045mg 5%
Vitamin B12 0µg 0.12µg 5%
Choline 28.1mg 5%
Selenium 2.3µg 0.3µg 4%
Polyunsaturated fat 0.541g 0.13g 3%
Folate 27µg 20µg 2%
Calcium 35mg 17mg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin K 1.9µg 2%
Monounsaturated fat 0.173g 0.52g 1%
Vitamin A 0µg 7µg 1%
Cholesterol 0mg 3mg 1%
Saturated fat 0.232g 0.45g 1%
Fats 1.33g 1.12g 0%
Net carbs 63.37g 8.16g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +228.6%
Contains more FatsFats +18.8%
Contains more CarbsCarbs +829.8%
Contains more OtherOther +22.8%
Contains more WaterWater +852.8%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -48.4%
Contains more Poly. FatPolyunsaturated fat +316.2%
Contains more Mono. FatMonounsaturated fat +200.6%

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.