Bulgur dry vs. Bran raw — In-Depth Nutrition Comparison
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A recap on differences between bulgur dry and bran raw
- Bulgur dry has more vitamin B3 and vitamin B6; however, bran raw is higher in manganese, vitamin B1, selenium, phosphorus, iron, magnesium, fiber, and zinc.
- Bran raw covers your daily manganese needs 112% more than bulgur dry.
- Bran raw contains 5 times less vitamin B3 than bulgur dry. Bulgur dry contains 5.114mg of vitamin B3, while bran raw contains 0.934mg.
Food varieties used in this article are Bulgur, dry and Oat bran, raw.
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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 | +43.3% |
| Contains more CalciumCalcium | +65.7% |
| Contains more PotassiumPotassium | +38% |
| Contains more IronIron | +119.9% |
| Contains more CopperCopper | +20.3% |
| Contains more ZincZinc | +61.1% |
| Contains more PhosphorusPhosphorus | +144.7% |
| Contains less SodiumSodium | -76.5% |
| Contains more ManganeseManganese | +84.7% |
| Contains more SeleniumSelenium | +1865.2% |
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 B3Vitamin B3 | +447.5% |
| Contains more Vitamin B6Vitamin B6 | +107.3% |
| Contains more Vitamin EVitamin E | +1583.3% |
| Contains more Vitamin B1Vitamin B1 | +404.3% |
| Contains more Vitamin B2Vitamin B2 | +91.3% |
| Contains more Vitamin B5Vitamin B5 | +43% |
| Contains more Vitamin KVitamin K | +68.4% |
| Contains more FolateFolate | +92.6% |
| Contains more CholineCholine | +14.6% |
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:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
| Contains more CarbsCarbs | +14.6% |
| Contains more WaterWater | +37.4% |
| Contains more ProteinProtein | +40.8% |
| Contains more FatsFats | +428.6% |
| Contains more OtherOther | +92.1% |
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
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
| Contains less Sat. FatSaturated fat | -82.5% |
| Contains more Mono. FatMonounsaturated fat | +1273.4% |
| Contains more Poly. FatPolyunsaturated fat | +411.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 3.048mg | 5.63mg | 112% |
| Vitamin B1 | 0.232mg | 1.17mg | 78% |
| Selenium | 2.3µg | 45.2µg | 78% |
| Phosphorus | 300mg | 734mg | 62% |
| Iron | 2.46mg | 5.41mg | 37% |
| Vitamin B3 | 5.114mg | 0.934mg | 26% |
| Magnesium | 164mg | 235mg | 17% |
| Polyunsaturated fat | 0.541g | 2.766g | 15% |
| Vitamin B6 | 0.342mg | 0.165mg | 14% |
| Fiber | 12.5g | 15.4g | 12% |
| Zinc | 1.93mg | 3.11mg | 11% |
| Protein | 12.29g | 17.3g | 10% |
| Fats | 1.33g | 7.03g | 9% |
| Vitamin B5 | 1.045mg | 1.494mg | 9% |
| Copper | 0.335mg | 0.403mg | 8% |
| Vitamin B2 | 0.115mg | 0.22mg | 8% |
| Folate | 27µg | 52µg | 6% |
| Vitamin E | 0.06mg | 1.01mg | 6% |
| Monounsaturated fat | 0.173g | 2.376g | 6% |
| Saturated fat | 0.232g | 1.328g | 5% |
| Calories | 342kcal | 246kcal | 5% |
| Potassium | 410mg | 566mg | 5% |
| Carbs | 75.87g | 66.22g | 3% |
| Calcium | 35mg | 58mg | 2% |
| Sodium | 17mg | 4mg | 1% |
| Vitamin K | 1.9µg | 3.2µg | 1% |
| Choline | 28.1mg | 32.2mg | 1% |
| Net carbs | 63.37g | 50.82g | N/A |
| Sugar | 0.41g | 1.45g | N/A |
| Tryptophan | 0.19mg | 0.335mg | 0% |
| Threonine | 0.354mg | 0.502mg | 0% |
| Isoleucine | 0.455mg | 0.668mg | 0% |
| Leucine | 0.83mg | 1.374mg | 0% |
| Lysine | 0.339mg | 0.76mg | 0% |
| Methionine | 0.19mg | 0.335mg | 0% |
| Phenylalanine | 0.58mg | 0.908mg | 0% |
| Valine | 0.554mg | 0.964mg | 0% |
| Histidine | 0.285mg | 0.41mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
96%
195%
Comparison summary
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 1.04g)
Which food is lower in Saturated fat?
Bulgur dry is lower in Saturated fat (difference - 1.096g)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 9)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 13mg)
Which food is cheaper?
Bran raw is cheaper (difference - $2)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)