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Bulgur dry vs. Mandarin orange — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and mandarin oranges

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, copper, vitamin B3, iron, vitamin B6, and zinc; however, mandarin oranges are richer in vitamin C.
  • Bulgur dry covers your daily manganese needs 131% more than mandarin oranges.
  • Mandarin oranges have 28 times less zinc than bulgur dry. Bulgur dry has 1.93mg of zinc, while mandarin oranges have 0.07mg.

Specific food types used in this comparison are Bulgur, dry and Tangerines, (mandarin oranges), raw.

Infographic

Bulgur dry vs Mandarin orange 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% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +1266.7%
Contains more PotassiumPotassium +147%
Contains more IronIron +1540%
Contains more CopperCopper +697.6%
Contains more ZincZinc +2657.1%
Contains more PhosphorusPhosphorus +1400%
Contains more ManganeseManganese +7715.4%
Contains more SeleniumSelenium +2200%
Contains less SodiumSodium -88.2%
~equal in Calcium ~37mg

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +219.4%
Contains more Vitamin B3Vitamin B3 +1260.1%
Contains more Vitamin B5Vitamin B5 +383.8%
Contains more Vitamin B6Vitamin B6 +338.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +68.8%
Contains more CholineCholine +175.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Mandarin orange DV% diff.
Manganese 3.048mg 0.039mg 131%
Fiber 12.5g 1.8g 43%
Phosphorus 300mg 20mg 40%
Magnesium 164mg 12mg 36%
Copper 0.335mg 0.042mg 33%
Vitamin C 0mg 26.7mg 30%
Vitamin B3 5.114mg 0.376mg 30%
Iron 2.46mg 0.15mg 29%
Protein 12.29g 0.81g 23%
Carbs 75.87g 13.34g 21%
Vitamin B6 0.342mg 0.078mg 20%
Vitamin B5 1.045mg 0.216mg 17%
Zinc 1.93mg 0.07mg 17%
Vitamin B1 0.232mg 0.058mg 15%
Calories 342kcal 53kcal 14%
Potassium 410mg 166mg 7%
Vitamin B2 0.115mg 0.036mg 6%
Vitamin A 0µg 34µg 4%
Selenium 2.3µg 0.1µg 4%
Fructose 2.4g 3%
Polyunsaturated fat 0.541g 0.065g 3%
Choline 28.1mg 10.2mg 3%
Folate 27µg 16µg 3%
Vitamin K 1.9µg 0µg 2%
Fats 1.33g 0.31g 2%
Sodium 17mg 2mg 1%
Saturated fat 0.232g 0.039g 1%
Vitamin E 0.06mg 0.2mg 1%
Net carbs 63.37g 11.54g N/A
Calcium 35mg 37mg 0%
Sugar 0.41g 10.58g N/A
Monounsaturated fat 0.173g 0.06g 0%
Tryptophan 0.19mg 0.002mg 0%
Threonine 0.354mg 0.016mg 0%
Isoleucine 0.455mg 0.017mg 0%
Leucine 0.83mg 0.028mg 0%
Lysine 0.339mg 0.032mg 0%
Methionine 0.19mg 0.002mg 0%
Phenylalanine 0.58mg 0.018mg 0%
Valine 0.554mg 0.021mg 0%
Histidine 0.285mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +1417.3%
Contains more FatsFats +329%
Contains more CarbsCarbs +468.7%
Contains more OtherOther +308.1%
Contains more WaterWater +846.3%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +188.3%
Contains more Poly. FatPolyunsaturated fat +732.3%
Contains less Sat. FatSaturated fat -83.2%

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.