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
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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
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Calcium
+250%
Contains
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Iron
+179.5%
Contains
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Magnesium
+310%
Contains
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Phosphorus
+152.1%
Contains
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Potassium
+345.7%
Contains
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Zinc
+264.2%
Contains
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Copper
+407.6%
Contains
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Manganese
+216.2%
Contains
less
Sodium
-94.1%
Contains
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Selenium
+234.8%
Contains
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Calcium
+250%
Contains
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Iron
+179.5%
Contains
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Magnesium
+310%
Contains
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Phosphorus
+152.1%
Contains
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Potassium
+345.7%
Contains
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Zinc
+264.2%
Contains
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Copper
+407.6%
Contains
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Manganese
+216.2%
Contains
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Sodium
-94.1%
Contains
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Selenium
+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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+45%
Contains
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Vitamin B2
+238.2%
Contains
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Vitamin B3
+3451.4%
Contains
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Vitamin B5
+381.6%
Contains
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Vitamin B6
+1268%
Contains
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Folate
+350%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+45%
Contains
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Vitamin B2
+238.2%
Contains
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Vitamin B3
+3451.4%
Contains
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Vitamin B5
+381.6%
Contains
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Vitamin B6
+1268%
Contains
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Folate
+350%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+282.9%
Contains
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Fats
+54.7%
Contains
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Carbs
+563.2%
Contains
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Other
+208.2%
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Water
+833.3%
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
Contains
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Protein
+282.9%
Contains
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Fats
+54.7%
Contains
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Carbs
+563.2%
Contains
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Other
+208.2%
Contains
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Water
+833.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+59.6%
Contains
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Saturated Fat
-29.7%
Contains
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Monounsaturated Fat
+68.2%
Saturated Fat:
0.232 g
Monounsaturated Fat:
0.173 g
Polyunsaturated fat:
0.541 g
Saturated Fat:
0.163 g
Monounsaturated Fat:
0.291 g
Polyunsaturated fat:
0.339 g
Contains
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Polyunsaturated fat
+59.6%
Contains
less
Saturated Fat
-29.7%
Contains
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Monounsaturated Fat
+68.2%
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 63.37g | 8.84g |
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| Protein | 12.29g | 3.21g |
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| Fats | 1.33g | 0.86g |
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| Carbs | 75.87g | 11.44g |
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| Calories | 342kcal | 40kcal |
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| Sugar | 0.41g |
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| Fiber | 12.5g | 2.6g |
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| Calcium | 35mg | 10mg |
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| Iron | 2.46mg | 0.88mg |
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| Magnesium | 164mg | 40mg |
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| Phosphorus | 300mg | 119mg |
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| Potassium | 410mg | 92mg |
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| Sodium | 17mg | 1mg |
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| Zinc | 1.93mg | 0.53mg |
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| Copper | 0.335mg | 0.066mg |
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| Manganese | 3.048mg | 0.964mg |
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| Selenium | 2.3µg | 7.7µg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.06mg |
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| Vitamin B1 | 0.232mg | 0.16mg |
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| Vitamin B2 | 0.115mg | 0.034mg |
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| Vitamin B3 | 5.114mg | 0.144mg |
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| Vitamin B5 | 1.045mg | 0.217mg |
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| Vitamin B6 | 0.342mg | 0.025mg |
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| Folate | 27µg | 6µg |
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| Vitamin K | 1.9µg |
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| Tryptophan | 0.19mg | 0.057mg |
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| Threonine | 0.354mg | 0.086mg |
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| Isoleucine | 0.455mg | 0.114mg |
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| Leucine | 0.83mg | 0.235mg |
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| Lysine | 0.339mg | 0.13mg |
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| Methionine | 0.19mg | 0.057mg |
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| Phenylalanine | 0.58mg | 0.155mg |
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| Valine | 0.554mg | 0.165mg |
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| Histidine | 0.285mg | 0.07mg |
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| Saturated Fat | 0.232g | 0.163g |
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| Monounsaturated Fat | 0.173g | 0.291g |
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| Polyunsaturated fat | 0.541g | 0.339g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
29%
6%
Minerals Daily Need Coverage Score
96%
33%
Comparison summary
Which food is richer in minerals?
Bulgur dry is relatively richer in minerals
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Bulgur dry is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Bran is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
Bran is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)