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  6. Bulgur dry vs. Monterey Jack

Bulgur dry vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the differences between bulgur dry and monterey Jack?

  • Bulgur dry is higher in manganese, fiber, copper, magnesium, and vitamin B3, yet monterey Jack is higher in calcium and vitamin B12.
  • Bulgur dry's daily need coverage for manganese is 132% more.
  • The amount of sodium in bulgur dry is lower.
  • The glycemic index of monterey Jack is lower.

We used Bulgur, dry and Cheese, monterey types in this article.

Infographic

Bulgur dry vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +507.4%
Contains more PotassiumPotassium +406.2%
Contains more IronIron +241.7%
Contains more CopperCopper +946.9%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +27609.1%
Contains more CalciumCalcium +2031.4%
Contains more ZincZinc +55.4%
Contains more PhosphorusPhosphorus +48%
Contains more SeleniumSelenium +530.4%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +1446.7%
Contains more Vitamin B3Vitamin B3 +5398.9%
Contains more Vitamin B5Vitamin B5 +397.6%
Contains more Vitamin B6Vitamin B6 +332.9%
Contains more FolateFolate +50%
Contains more CholineCholine +82.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +239.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +31.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Monterey Jack DV% diff.
Manganese 3.048mg 0.011mg 132%
Saturated fat 0.232g 19.066g 86%
Calcium 35mg 746mg 71%
Fiber 12.5g 0g 50%
Fats 1.33g 30.28g 45%
Vitamin B12 0µg 0.83µg 35%
Copper 0.335mg 0.032mg 34%
Magnesium 164mg 27mg 33%
Vitamin B3 5.114mg 0.093mg 31%
Cholesterol 0mg 89mg 30%
Sodium 17mg 600mg 25%
Carbs 75.87g 0.68g 25%
Protein 12.29g 24.48g 24%
Vitamin A 0µg 198µg 22%
Selenium 2.3µg 14.5µg 22%
Iron 2.46mg 0.72mg 22%
Phosphorus 300mg 444mg 21%
Monounsaturated fat 0.173g 8.751g 21%
Vitamin B2 0.115mg 0.39mg 21%
Vitamin B6 0.342mg 0.079mg 20%
Vitamin B1 0.232mg 0.015mg 18%
Vitamin B5 1.045mg 0.21mg 17%
Potassium 410mg 81mg 10%
Zinc 1.93mg 3mg 10%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Choline 28.1mg 15.4mg 2%
Polyunsaturated fat 0.541g 0.899g 2%
Calories 342kcal 373kcal 2%
Folate 27µg 18µg 2%
Vitamin K 1.9µg 2.5µg 1%
Vitamin E 0.06mg 0.26mg 1%
Net carbs 63.37g 0.68g N/A
Sugar 0.41g 0.5g N/A
Tryptophan 0.19mg 0.315mg 0%
Threonine 0.354mg 0.871mg 0%
Isoleucine 0.455mg 1.519mg 0%
Leucine 0.83mg 2.344mg 0%
Lysine 0.339mg 2.037mg 0%
Methionine 0.19mg 0.641mg 0%
Phenylalanine 0.58mg 1.289mg 0%
Valine 0.554mg 1.635mg 0%
Histidine 0.285mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +11057.4%
Contains more ProteinProtein +99.2%
Contains more FatsFats +2176.7%
Contains more WaterWater +355.7%
Contains more OtherOther +135.1%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +4958.4%
Contains more Poly. FatPolyunsaturated fat +66.2%

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.