Bulgur dry vs. Nattō — In-Depth Nutrition Comparison
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A recap on differences between bulgur dry and nattō
- Bulgur dry has more manganese, vitamin B3, fiber, phosphorus, vitamin B5, and vitamin B6; however, nattō is higher in iron, copper, calcium, and vitamin K.
- Nattō covers your daily iron needs 77% more than bulgur dry.
Food varieties used in this article are Bulgur, dry and Natto.
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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.
| Contains more MagnesiumMagnesium | +42.6% |
| Contains more PhosphorusPhosphorus | +72.4% |
| Contains more ManganeseManganese | +99.5% |
| Contains more CalciumCalcium | +520% |
| Contains more PotassiumPotassium | +77.8% |
| Contains more IronIron | +249.6% |
| Contains more CopperCopper | +99.1% |
| Contains more ZincZinc | +57% |
| Contains less SodiumSodium | -58.8% |
| Contains more SeleniumSelenium | +282.6% |
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.
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +45% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +386% |
| Contains more Vitamin B6Vitamin B6 | +163.1% |
| Contains more FolateFolate | +237.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +65.2% |
| Contains more Vitamin KVitamin K | +1115.8% |
| Contains more CholineCholine | +102.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.46mg | 8.6mg | 77% |
| Manganese | 3.048mg | 1.528mg | 66% |
| Polyunsaturated fat | 0.541g | 6.21g | 38% |
| Copper | 0.335mg | 0.667mg | 37% |
| Vitamin B3 | 5.114mg | 0mg | 32% |
| Fiber | 12.5g | 5.4g | 28% |
| Carbs | 75.87g | 12.68g | 21% |
| Calcium | 35mg | 217mg | 18% |
| Phosphorus | 300mg | 174mg | 18% |
| Vitamin K | 1.9µg | 23.1µg | 18% |
| Vitamin B5 | 1.045mg | 0.215mg | 17% |
| Vitamin B6 | 0.342mg | 0.13mg | 16% |
| Fats | 1.33g | 11g | 15% |
| Vitamin C | 0mg | 13mg | 14% |
| Protein | 12.29g | 19.4g | 14% |
| Magnesium | 164mg | 115mg | 12% |
| Selenium | 2.3µg | 8.8µg | 12% |
| Zinc | 1.93mg | 3.03mg | 10% |
| Potassium | 410mg | 729mg | 9% |
| Calories | 342kcal | 211kcal | 7% |
| Monounsaturated fat | 0.173g | 2.43g | 6% |
| Saturated fat | 0.232g | 1.591g | 6% |
| Vitamin B1 | 0.232mg | 0.16mg | 6% |
| Vitamin B2 | 0.115mg | 0.19mg | 6% |
| Folate | 27µg | 8µg | 5% |
| Choline | 28.1mg | 57mg | 5% |
| Net carbs | 63.37g | 7.28g | N/A |
| Sugar | 0.41g | 4.89g | N/A |
| Sodium | 17mg | 7mg | 0% |
| Vitamin E | 0.06mg | 0.01mg | 0% |
| Tryptophan | 0.19mg | 0.223mg | 0% |
| Threonine | 0.354mg | 0.813mg | 0% |
| Isoleucine | 0.455mg | 0.931mg | 0% |
| Leucine | 0.83mg | 1.509mg | 0% |
| Lysine | 0.339mg | 1.145mg | 0% |
| Methionine | 0.19mg | 0.208mg | 0% |
| Phenylalanine | 0.58mg | 0.941mg | 0% |
| Valine | 0.554mg | 1.018mg | 0% |
| Histidine | 0.285mg | 0.512mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
19.4 g
Fats:
11 g
Carbs:
12.68 g
Water:
55.02 g
Other:
1.9 g
| Contains more CarbsCarbs | +498.3% |
| Contains more ProteinProtein | +57.9% |
| Contains more FatsFats | +727.1% |
| Contains more WaterWater | +511.3% |
| Contains more OtherOther | +25.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
1.591 g
Monounsaturated fat:
Mono. Fat
2.43 g
Polyunsaturated fat:
Poly. Fat
6.21 g
| Contains less Sat. FatSaturated fat | -85.4% |
| Contains more Mono. FatMonounsaturated fat | +1304.6% |
| Contains more Poly. FatPolyunsaturated fat | +1047.9% |