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  6. Bulgur dry vs. Bran

Bulgur dry vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between bulgur dry and bran?

  • Bran has less manganese, fiber, vitamin B3, copper, magnesium, phosphorus, vitamin B6, iron, vitamin B5, and zinc than bulgur dry.
  • Bulgur dry's daily need coverage for manganese is 91% higher.
  • Bulgur dry has 36 times more vitamin B3 than bran. Bulgur dry has 5.114mg of vitamin B3, while bran has 0.144mg.

We used Bulgur, dry and Oat bran, cooked types in this comparison.

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" 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%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +345.7%
Contains more IronIron +179.5%
Contains more CopperCopper +407.6%
Contains more ZincZinc +264.2%
Contains more PhosphorusPhosphorus +152.1%
Contains more ManganeseManganese +216.2%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +234.8%

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%
Bran
Bran
0
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +238.2%
Contains more Vitamin B3Vitamin B3 +3451.4%
Contains more Vitamin B5Vitamin B5 +381.6%
Contains more Vitamin B6Vitamin B6 +1268%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Bran DV% diff.
Manganese 3.048mg 0.964mg 91%
Fiber 12.5g 2.6g 40%
Vitamin B3 5.114mg 0.144mg 31%
Magnesium 164mg 40mg 30%
Copper 0.335mg 0.066mg 30%
Phosphorus 300mg 119mg 26%
Vitamin B6 0.342mg 0.025mg 24%
Carbs 75.87g 11.44g 21%
Iron 2.46mg 0.88mg 20%
Protein 12.29g 3.21g 18%
Vitamin B5 1.045mg 0.217mg 17%
Calories 342kcal 40kcal 15%
Zinc 1.93mg 0.53mg 13%
Selenium 2.3µg 7.7µg 10%
Potassium 410mg 92mg 9%
Vitamin B1 0.232mg 0.16mg 6%
Vitamin B2 0.115mg 0.034mg 6%
Choline 28.1mg 5%
Folate 27µg 6µg 5%
Calcium 35mg 10mg 3%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.541g 0.339g 1%
Fats 1.33g 0.86g 1%
Sodium 17mg 1mg 1%
Net carbs 63.37g 8.84g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Saturated fat 0.232g 0.163g 0%
Monounsaturated fat 0.173g 0.291g 0%
Tryptophan 0.19mg 0.057mg 0%
Threonine 0.354mg 0.086mg 0%
Isoleucine 0.455mg 0.114mg 0%
Leucine 0.83mg 0.235mg 0%
Lysine 0.339mg 0.13mg 0%
Methionine 0.19mg 0.057mg 0%
Phenylalanine 0.58mg 0.155mg 0%
Valine 0.554mg 0.165mg 0%
Histidine 0.285mg 0.07mg 0%

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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +282.9%
Contains more FatsFats +54.7%
Contains more CarbsCarbs +563.2%
Contains more OtherOther +208.2%
Contains more WaterWater +833.3%

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
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Poly. FatPolyunsaturated fat +59.6%
Contains less Sat. FatSaturated fat -29.7%
Contains more Mono. FatMonounsaturated fat +68.2%

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.