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Bulgur dry vs Bran - In-Depth Nutrition Comparison

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A recap on differences between Bulgur dry and Bran

  • Bulgur dry has more Vitamin B3, and Vitamin B6, however Bran is higher in Manganese, Vitamin B1, Selenium, Phosphorus, Iron, Magnesium, Fiber, and Zinc.
  • Bran covers your daily Manganese needs 112% more than Bulgur dry.
  • Bran contains 5 times less Vitamin B3 than Bulgur dry. Bulgur dry contains 5.114mg of Vitamin B3, while Bran contains 0.934mg.

Food varieties used in this article are Bulgur, dry and Oat bran, raw.

Infographic

Bulgur dry vs Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur dry
Bulgur dry
0
:
8
Bran
Bran
Contains more Calcium +65.7%
Contains more Iron +119.9%
Contains more Magnesium +43.3%
Contains more Phosphorus +144.7%
Contains more Potassium +38%
Contains less Sodium -76.5%
Contains more Zinc +61.1%
Contains more Copper +20.3%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +65.7%
Contains more Iron +119.9%
Contains more Magnesium +43.3%
Contains more Phosphorus +144.7%
Contains more Potassium +38%
Contains less Sodium -76.5%
Contains more Zinc +61.1%
Contains more Copper +20.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur dry
Bulgur dry
3
:
6
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +447.5%
Contains more Vitamin B6 +107.3%
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +404.3%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +43%
Contains more Folate +92.6%
Contains more Vitamin K +68.4%
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +447.5%
Contains more Vitamin B6 +107.3%
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +404.3%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +43%
Contains more Folate +92.6%
Contains more Vitamin K +68.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
3
Bran
Bran
Contains more Carbs +14.6%
Contains more Water +37.4%
Contains more Protein +40.8%
Contains more Fats +428.6%
Contains more Other +92.1%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Carbs +14.6%
Contains more Water +37.4%
Contains more Protein +40.8%
Contains more Fats +428.6%
Contains more Other +92.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Bran
Bran
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +1273.4%
Contains more Polyunsaturated fat +411.3%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +1273.4%
Contains more Polyunsaturated fat +411.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur dry Bran
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Bran Opinion
Net carbs 63.37g 50.82g Bulgur dry
Protein 12.29g 17.3g Bran
Fats 1.33g 7.03g Bran
Carbs 75.87g 66.22g Bulgur dry
Calories 342kcal 246kcal Bulgur dry
Sugar 0.41g 1.45g Bulgur dry
Fiber 12.5g 15.4g Bran
Calcium 35mg 58mg Bran
Iron 2.46mg 5.41mg Bran
Magnesium 164mg 235mg Bran
Phosphorus 300mg 734mg Bran
Potassium 410mg 566mg Bran
Sodium 17mg 4mg Bran
Zinc 1.93mg 3.11mg Bran
Copper 0.335mg 0.403mg Bran
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 1.01mg Bran
Vitamin B1 0.232mg 1.17mg Bran
Vitamin B2 0.115mg 0.22mg Bran
Vitamin B3 5.114mg 0.934mg Bulgur dry
Vitamin B5 1.045mg 1.494mg Bran
Vitamin B6 0.342mg 0.165mg Bulgur dry
Folate 27µg 52µg Bran
Vitamin K 1.9µg 3.2µg Bran
Tryptophan 0.19mg 0.335mg Bran
Threonine 0.354mg 0.502mg Bran
Isoleucine 0.455mg 0.668mg Bran
Leucine 0.83mg 1.374mg Bran
Lysine 0.339mg 0.76mg Bran
Methionine 0.19mg 0.335mg Bran
Phenylalanine 0.58mg 0.908mg Bran
Valine 0.554mg 0.964mg Bran
Histidine 0.285mg 0.41mg Bran
Saturated Fat 0.232g 1.328g Bulgur dry
Monounsaturated Fat 0.173g 2.376g Bran
Polyunsaturated fat 0.541g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Bran
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
Bulgur dry
46%
Bran
Minerals Daily Need Coverage Score
69%
Bulgur dry
122%
Bran

Comparison summary

Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.04g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 1.096g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 9)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 13mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food is richer in minerals?
Bran
Bran 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.