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  6. Bulgur dry vs. Melon

Bulgur dry vs. Melon — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and melon

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, copper, vitamin B3, iron, vitamin B5, and vitamin B1; however, melon is higher in vitamin C.
  • Bulgur dry covers your daily manganese needs 131% more than melon.
  • Melon contains 60 times less phosphorus than bulgur dry. Bulgur dry contains 300mg of phosphorus, while melon contains 5mg.
  • The glycemic index of melon is higher.

Food varieties used in this article are Bulgur, dry and Melons, casaba, raw.

Infographic

Bulgur dry vs Melon 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%
Melon
Melon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +1390.9%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +125.3%
Contains more IronIron +623.5%
Contains more CopperCopper +458.3%
Contains more ZincZinc +2657.1%
Contains more PhosphorusPhosphorus +5900%
Contains more ManganeseManganese +8608.6%
Contains more SeleniumSelenium +475%
Contains less SodiumSodium -47.1%

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%
Melon
Melon
2
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +1446.7%
Contains more Vitamin B2Vitamin B2 +271%
Contains more Vitamin B3Vitamin B3 +2104.3%
Contains more Vitamin B5Vitamin B5 +1144%
Contains more Vitamin B6Vitamin B6 +109.8%
Contains more FolateFolate +237.5%
Contains more CholineCholine +269.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +31.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Melon DV% diff.
Manganese 3.048mg 0.035mg 131%
Fiber 12.5g 0.9g 46%
Phosphorus 300mg 5mg 42%
Magnesium 164mg 11mg 36%
Vitamin B3 5.114mg 0.232mg 31%
Copper 0.335mg 0.06mg 31%
Iron 2.46mg 0.34mg 27%
Vitamin C 0mg 21.8mg 24%
Carbs 75.87g 6.58g 23%
Protein 12.29g 1.11g 22%
Vitamin B5 1.045mg 0.084mg 19%
Vitamin B1 0.232mg 0.015mg 18%
Zinc 1.93mg 0.07mg 17%
Calories 342kcal 28kcal 16%
Vitamin B6 0.342mg 0.163mg 14%
Potassium 410mg 182mg 7%
Vitamin B2 0.115mg 0.031mg 6%
Folate 27µg 8µg 5%
Choline 28.1mg 7.6mg 4%
Polyunsaturated fat 0.541g 0.039g 3%
Selenium 2.3µg 0.4µg 3%
Calcium 35mg 11mg 2%
Fats 1.33g 0.1g 2%
Saturated fat 0.232g 0.025g 1%
Vitamin K 1.9µg 2.5µg 1%
Net carbs 63.37g 5.68g N/A
Sugar 0.41g 5.69g N/A
Sodium 17mg 9mg 0%
Vitamin E 0.06mg 0.05mg 0%
Monounsaturated fat 0.173g 0.002g 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
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +1007.2%
Contains more FatsFats +1230%
Contains more CarbsCarbs +1053%
Contains more OtherOther +319.4%
Contains more WaterWater +920.6%

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
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +8550%
Contains more Poly. FatPolyunsaturated fat +1287.2%
Contains less Sat. FatSaturated fat -89.2%

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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.