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  6. Bulgur dry vs. Maple sugar

Bulgur dry vs. Maple sugar — In-Depth Nutrition Comparison

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Important differences between bulgur dry and maple sugar

  • Bulgur dry has more fiber, phosphorus, magnesium, vitamin B3, copper, vitamin B6, vitamin B5, and vitamin B1; however, maple sugar is richer in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 60% more.
  • Maple sugar has a higher glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of bulgur dry is 47.

The food varieties used in the comparison are Bulgur, dry and Sugars, maple.

Infographic

Bulgur dry vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +763.2%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +52.8%
Contains more CopperCopper +238.4%
Contains more PhosphorusPhosphorus +9900%
Contains more SeleniumSelenium +187.5%
Contains more CalciumCalcium +157.1%
Contains more ZincZinc +214%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +45.1%

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%
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% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2477.8%
Contains more Vitamin B2Vitamin B2 +784.6%
Contains more Vitamin B3Vitamin B3 +12685%
Contains more Vitamin B5Vitamin B5 +2077.1%
Contains more Vitamin B6Vitamin B6 +11300%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1238.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Maple sugar DV% diff.
Manganese 3.048mg 4.422mg 60%
Fiber 12.5g 0g 50%
Phosphorus 300mg 3mg 42%
Zinc 1.93mg 6.06mg 38%
Magnesium 164mg 19mg 35%
Vitamin B3 5.114mg 0.04mg 32%
Vitamin B6 0.342mg 0.003mg 26%
Copper 0.335mg 0.099mg 26%
Protein 12.29g 0.1g 24%
Vitamin B5 1.045mg 0.048mg 20%
Vitamin B1 0.232mg 0.009mg 19%
Iron 2.46mg 1.61mg 11%
Vitamin B2 0.115mg 0.013mg 8%
Folate 27µg 0µg 7%
Calcium 35mg 90mg 6%
Carbs 75.87g 90.9g 5%
Choline 28.1mg 2.1mg 5%
Potassium 410mg 274mg 4%
Polyunsaturated fat 0.541g 0.1g 3%
Selenium 2.3µg 0.8µg 3%
Vitamin K 1.9µg 0µg 2%
Fats 1.33g 0.2g 2%
Saturated fat 0.232g 0.036g 1%
Calories 342kcal 354kcal 1%
Net carbs 63.37g 90.9g N/A
Sugar 0.41g 84.87g N/A
Sodium 17mg 11mg 0%
Vitamin E 0.06mg 0mg 0%
Monounsaturated fat 0.173g 0.064g 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +12190%
Contains more FatsFats +565%
Contains more WaterWater +12.5%
Contains more OtherOther +88.8%
Contains more CarbsCarbs +19.8%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +170.3%
Contains more Poly. FatPolyunsaturated fat +441%
Contains less Sat. FatSaturated fat -84.5%

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.