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  6. Bulgur dry vs. Mango

Bulgur dry vs. Mango — In-Depth Nutrition Comparison

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How are bulgur dry and mango different?

  • Bulgur dry is richer in manganese, fiber, phosphorus, magnesium, iron, vitamin B3, copper, and vitamin B6, while mango is higher in vitamin C and vitamin A.
  • Bulgur dry covers your daily need for manganese, 130% more than mango.
  • Bulgur dry contains 21 times more phosphorus than mango. Bulgur dry contains 300mg of phosphorus, while mango contains 14mg.

Bulgur, dry and Mangos, raw types were used in this article.

Infographic

Bulgur dry vs Mango infographic
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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.
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%
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +1540%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +144%
Contains more IronIron +1437.5%
Contains more CopperCopper +201.8%
Contains more ZincZinc +2044.4%
Contains more PhosphorusPhosphorus +2042.9%
Contains more ManganeseManganese +4738.1%
Contains more SeleniumSelenium +283.3%
Contains less SodiumSodium -94.1%

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%
Mango
Mango
5
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +728.6%
Contains more Vitamin B2Vitamin B2 +202.6%
Contains more Vitamin B3Vitamin B3 +664.4%
Contains more Vitamin B5Vitamin B5 +430.5%
Contains more Vitamin B6Vitamin B6 +187.4%
Contains more CholineCholine +269.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin KVitamin K +121.1%
Contains more FolateFolate +59.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Mango DV% diff.
Manganese 3.048mg 0.063mg 130%
Fiber 12.5g 1.6g 44%
Phosphorus 300mg 14mg 41%
Vitamin C 0mg 36.4mg 40%
Magnesium 164mg 10mg 37%
Iron 2.46mg 0.16mg 29%
Vitamin B3 5.114mg 0.669mg 28%
Copper 0.335mg 0.111mg 25%
Protein 12.29g 0.82g 23%
Carbs 75.87g 14.98g 20%
Vitamin B1 0.232mg 0.028mg 17%
Vitamin B6 0.342mg 0.119mg 17%
Vitamin B5 1.045mg 0.197mg 17%
Zinc 1.93mg 0.09mg 17%
Calories 342kcal 60kcal 14%
Potassium 410mg 168mg 7%
Fructose 4.68g 6%
Vitamin E 0.06mg 0.9mg 6%
Vitamin B2 0.115mg 0.038mg 6%
Vitamin A 0µg 54µg 6%
Folate 27µg 43µg 4%
Choline 28.1mg 7.6mg 4%
Polyunsaturated fat 0.541g 0.071g 3%
Selenium 2.3µg 0.6µg 3%
Calcium 35mg 11mg 2%
Vitamin K 1.9µg 4.2µg 2%
Sodium 17mg 1mg 1%
Fats 1.33g 0.38g 1%
Saturated fat 0.232g 0.092g 1%
Net carbs 63.37g 13.38g N/A
Sugar 0.41g 13.66g N/A
Monounsaturated fat 0.173g 0.14g 0%
Tryptophan 0.19mg 0.013mg 0%
Threonine 0.354mg 0.031mg 0%
Isoleucine 0.455mg 0.029mg 0%
Leucine 0.83mg 0.05mg 0%
Lysine 0.339mg 0.066mg 0%
Methionine 0.19mg 0.008mg 0%
Phenylalanine 0.58mg 0.027mg 0%
Valine 0.554mg 0.042mg 0%
Histidine 0.285mg 0.019mg 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
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +1398.8%
Contains more FatsFats +250%
Contains more CarbsCarbs +406.5%
Contains more OtherOther +319.4%
Contains more WaterWater +827.3%

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
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +23.6%
Contains more Poly. FatPolyunsaturated fat +662%
Contains less Sat. FatSaturated fat -60.3%

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.