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Bulgur dry vs. Nori — In-Depth Nutrition Comparison

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How are bulgur dry and nori different?

  • Bulgur dry is richer in manganese, fiber, magnesium, phosphorus, vitamin B3, and vitamin B6, while nori is higher in vitamin A, vitamin C, folate, and vitamin B2.
  • Nori covers your daily need for vitamin A, 104% more than bulgur dry.
  • Bulgur dry contains 82 times more magnesium than nori. Bulgur dry contains 164mg of magnesium, while nori contains 2mg.

Bulgur, dry and Seaweed, laver, raw types were used in this article.

Infographic

Bulgur dry vs Nori 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%
Nori
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +8100%
Contains more PotassiumPotassium +15.2%
Contains more IronIron +36.7%
Contains more CopperCopper +26.9%
Contains more ZincZinc +83.8%
Contains more PhosphorusPhosphorus +417.2%
Contains less SodiumSodium -64.6%
Contains more ManganeseManganese +208.5%
Contains more SeleniumSelenium +228.6%
Contains more CalciumCalcium +100%

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%
Nori
6
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B1Vitamin B1 +136.7%
Contains more Vitamin B3Vitamin B3 +247.9%
Contains more Vitamin B5Vitamin B5 +100.6%
Contains more Vitamin B6Vitamin B6 +115.1%
Contains more CholineCholine +170.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B2Vitamin B2 +287.8%
Contains more Vitamin KVitamin K +110.5%
Contains more FolateFolate +440.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +111.5%
Contains more FatsFats +375%
Contains more CarbsCarbs +1384.7%
Contains more WaterWater +844.8%
Contains more OtherOther +149.7%

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
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +592%
Contains more Poly. FatPolyunsaturated fat +391.8%
Contains less Sat. FatSaturated fat -73.7%

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 Nori
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Nori DV% diff.
Manganese 3.048mg 0.988mg 90%
Fiber 12.5g 0.3g 49%
Vitamin C 0mg 39mg 43%
Magnesium 164mg 2mg 39%
Phosphorus 300mg 58mg 35%
Folate 27µg 146µg 30%
Vitamin A 0µg 260µg 29%
Vitamin B2 0.115mg 0.446mg 25%
Carbs 75.87g 5.11g 24%
Vitamin B3 5.114mg 1.47mg 23%
Calories 342kcal 35kcal 15%
Vitamin B6 0.342mg 0.159mg 14%
Protein 12.29g 5.81g 13%
Vitamin B1 0.232mg 0.098mg 11%
Vitamin B5 1.045mg 0.521mg 10%
Zinc 1.93mg 1.05mg 8%
Copper 0.335mg 0.264mg 8%
Iron 2.46mg 1.8mg 8%
Vitamin E 0.06mg 1mg 6%
Calcium 35mg 70mg 4%
Polyunsaturated fat 0.541g 0.11g 3%
Choline 28.1mg 10.4mg 3%
Selenium 2.3µg 0.7µg 3%
Potassium 410mg 356mg 2%
Vitamin K 1.9µg 4µg 2%
Fats 1.33g 0.28g 2%
Sodium 17mg 48mg 1%
Saturated fat 0.232g 0.061g 1%
Net carbs 63.37g 4.81g N/A
Sugar 0.41g 0.49g N/A
Monounsaturated fat 0.173g 0.025g 0%
Tryptophan 0.19mg 0.043mg 0%
Threonine 0.354mg 0.232mg 0%
Isoleucine 0.455mg 0.259mg 0%
Leucine 0.83mg 0.501mg 0%
Lysine 0.339mg 0.222mg 0%
Methionine 0.19mg 0.145mg 0%
Phenylalanine 0.58mg 0.273mg 0%
Valine 0.554mg 0.402mg 0%
Histidine 0.285mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Bulgur dry
45%
Nori
Minerals Daily Need Coverage Score
96%
Bulgur dry
40%
Nori

Comparison summary

Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.171g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 47)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.