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  6. Bulgur dry vs. Mussels

Bulgur dry vs. Mussels — In-Depth Nutrition Comparison

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What are the differences between Bulgur dry and Mussels?

  • Bulgur dry is higher in Fiber, Magnesium, Copper, and Vitamin B6, yet Mussels is higher in Vitamin B12, Manganese, Selenium, Iron, and Vitamin B2.
  • Mussels's daily need coverage for Vitamin B12 is 1000% more.

We used Bulgur, dry and Mollusks, mussel, blue, cooked, moist heat types in this article.

Infographic

Bulgur dry vs Mussels 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.
Bulgur dry
Bulgur dry
6
:
4
Mussels
Mussels
Contains more Magnesium +343.2%
Contains more Potassium +53%
Contains less Sodium -95.4%
Contains more Copper +124.8%
Contains more Iron +173.2%
Contains more Zinc +38.3%
Contains more Manganese +123.1%
Contains more Selenium +3795.7%
Equal in Calcium - 33
Equal in Phosphorus - 285
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains more Magnesium +343.2%
Contains more Potassium +53%
Contains less Sodium -95.4%
Contains more Copper +124.8%
Contains more Iron +173.2%
Contains more Zinc +38.3%
Contains more Manganese +123.1%
Contains more Selenium +3795.7%
Equal in Calcium - 33
Equal in Phosphorus - 285

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.
Bulgur dry
Bulgur dry
6
:
6
Mussels
Mussels
Contains more Vitamin B3 +70.5%
Contains more Vitamin B6 +242%
Contains more Vitamin A +3277.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +265.2%
Contains more Folate +181.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.95
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Mussels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Contains more Vitamin B3 +70.5%
Contains more Vitamin B6 +242%
Contains more Vitamin A +3277.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +265.2%
Contains more Folate +181.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.95

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
4
Mussels
Mussels
Contains more Carbs +926.7%
Contains more Protein +93.7%
Contains more Fats +236.8%
Contains more Water +579.4%
Contains more Other +110.6%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more Carbs +926.7%
Contains more Protein +93.7%
Contains more Fats +236.8%
Contains more Water +579.4%
Contains more Other +110.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Mussels
Mussels
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +486.1%
Contains more Polyunsaturated fat +124%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +486.1%
Contains more Polyunsaturated fat +124%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Mussels
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Mussels Opinion
Net carbs 63.37g 7.39g Bulgur dry
Protein 12.29g 23.8g Mussels
Fats 1.33g 4.48g Mussels
Carbs 75.87g 7.39g Bulgur dry
Calories 342kcal 172kcal Bulgur dry
Sugar 0.41g Mussels
Fiber 12.5g 0g Bulgur dry
Calcium 35mg 33mg Bulgur dry
Iron 2.46mg 6.72mg Mussels
Magnesium 164mg 37mg Bulgur dry
Phosphorus 300mg 285mg Bulgur dry
Potassium 410mg 268mg Bulgur dry
Sodium 17mg 369mg Bulgur dry
Zinc 1.93mg 2.67mg Mussels
Copper 0.335mg 0.149mg Bulgur dry
Manganese 3.048mg 6.8mg Mussels
Selenium 2.3µg 89.6µg Mussels
Vitamin A 9IU 304IU Mussels
Vitamin A RAE 0µg 91µg Mussels
Vitamin E 0.06mg Bulgur dry
Vitamin C 0mg 13.6mg Mussels
Vitamin B1 0.232mg 0.3mg Mussels
Vitamin B2 0.115mg 0.42mg Mussels
Vitamin B3 5.114mg 3mg Bulgur dry
Vitamin B5 1.045mg 0.95mg Bulgur dry
Vitamin B6 0.342mg 0.1mg Bulgur dry
Folate 27µg 76µg Mussels
Vitamin B12 0µg 24µg Mussels
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.267mg Mussels
Threonine 0.354mg 1.025mg Mussels
Isoleucine 0.455mg 1.036mg Mussels
Leucine 0.83mg 1.676mg Mussels
Lysine 0.339mg 1.779mg Mussels
Methionine 0.19mg 0.537mg Mussels
Phenylalanine 0.58mg 0.853mg Mussels
Valine 0.554mg 1.04mg Mussels
Histidine 0.285mg 0.457mg Mussels
Cholesterol 0mg 56mg Bulgur dry
Saturated Fat 0.232g 0.85g Bulgur dry
Omega-3 - DHA 0g 0.506g Mussels
Omega-3 - EPA 0g 0.276g Mussels
Omega-3 - DPA 0g 0.044g Mussels
Monounsaturated Fat 0.173g 1.014g Mussels
Polyunsaturated fat 0.541g 1.212g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Mussels
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Bulgur dry
286%
Mussels
Minerals Daily Need Coverage Score
96%
Bulgur dry
198%
Mussels

Comparison summary

Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 352mg)
Which food is lower in Cholesterol?
Bulgur dry
Bulgur dry is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.618g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 3)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.