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  6. Bulgur dry vs. Mashed potato

Bulgur dry vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between bulgur dry and mashed potato

  • Mashed potato contains less manganese, fiber, magnesium, phosphorus, copper, iron, vitamin B3, vitamin B1, vitamin B6, and zinc than bulgur dry.
  • Bulgur dry's daily need coverage for manganese is 128% higher.
  • Mashed potato contains 15 times less vitamin B1 than bulgur dry. Bulgur dry contains 0.232mg of vitamin B1, while mashed potato contains 0.015mg.
  • Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Bulgur, dry and Fast foods, potato, mashed.

Infographic

Bulgur dry vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +993.3%
Contains more CalciumCalcium +94.4%
Contains more PotassiumPotassium +43.4%
Contains more IronIron +693.5%
Contains more CopperCopper +857.1%
Contains more ZincZinc +777.3%
Contains more PhosphorusPhosphorus +408.5%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +3010.2%
Contains more SeleniumSelenium +187.5%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +1446.7%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +373.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +185%
Contains more FolateFolate +200%
Contains more CholineCholine +109.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +210.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Mashed potato DV% diff.
Manganese 3.048mg 0.098mg 128%
Fiber 12.5g 1.3g 45%
Magnesium 164mg 15mg 35%
Phosphorus 300mg 59mg 34%
Copper 0.335mg 0.035mg 33%
Iron 2.46mg 0.31mg 27%
Vitamin B3 5.114mg 1.08mg 25%
Protein 12.29g 1.65g 21%
Vitamin B5 1.045mg 21%
Carbs 75.87g 14.65g 20%
Vitamin B1 0.232mg 0.015mg 18%
Vitamin B6 0.342mg 0.12mg 17%
Zinc 1.93mg 0.22mg 16%
Sodium 17mg 306mg 13%
Calories 342kcal 89kcal 13%
Vitamin B2 0.115mg 0.015mg 8%
Starch 12.1g 5%
Polyunsaturated fat 0.541g 1.342g 5%
Vitamin A 0µg 43µg 5%
Folate 27µg 9µg 5%
Potassium 410mg 286mg 4%
Choline 28.1mg 13.4mg 3%
Selenium 2.3µg 0.8µg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin K 1.9µg 5.9µg 3%
Vitamin E 0.06mg 0.42mg 2%
Calcium 35mg 18mg 2%
Fats 1.33g 2.82g 2%
Saturated fat 0.232g 0.577g 2%
Monounsaturated fat 0.173g 0.72g 1%
Net carbs 63.37g 13.35g N/A
Sugar 0.41g 0.5g N/A
Trans fat 0.105g N/A
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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +644.8%
Contains more CarbsCarbs +417.9%
Contains more OtherOther +19.8%
Contains more FatsFats +112%
Contains more WaterWater +784.7%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -59.8%
Contains more Mono. FatMonounsaturated fat +316.2%
Contains more Poly. FatPolyunsaturated fat +148.1%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.