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  6. Bulgur dry vs. Omelette

Bulgur dry vs. Omelette — In-Depth Nutrition Comparison

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Important differences between bulgur dry and omelette

  • Bulgur dry has more manganese, fiber, magnesium, vitamin B3, and copper; however, omelette is richer in selenium, choline, vitamin B12, and vitamin B2.
  • Bulgur dry's daily need coverage for manganese is 131% more.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of omelette is 0.

The food varieties used in the comparison are Bulgur, dry and Egg, whole, cooked, omelet.

Infographic

Bulgur dry vs Omelette 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +1390.9%
Contains more PotassiumPotassium +250.4%
Contains more IronIron +66.2%
Contains more CopperCopper +431.7%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +79.6%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +12600%
Contains more CalciumCalcium +37.1%
Contains more SeleniumSelenium +1021.7%

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%
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +582.4%
Contains more Vitamin B3Vitamin B3 +7890.6%
Contains more Vitamin B6Vitamin B6 +139.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +235.7%
Contains more Vitamin B5Vitamin B5 +23.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136.8%
Contains more FolateFolate +44.4%
Contains more CholineCholine +781.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Omelette DV% diff.
Manganese 3.048mg 0.024mg 131%
Cholesterol 0mg 313mg 104%
Fiber 12.5g 0g 50%
Selenium 2.3µg 25.8µg 43%
Choline 28.1mg 247.6mg 40%
Magnesium 164mg 11mg 36%
Vitamin B3 5.114mg 0.064mg 32%
Vitamin B12 0µg 0.76µg 32%
Copper 0.335mg 0.063mg 30%
Carbs 75.87g 0.64g 25%
Vitamin B2 0.115mg 0.386mg 21%
Vitamin A 0µg 172µg 19%
Phosphorus 300mg 167mg 19%
Vitamin B1 0.232mg 0.034mg 17%
Fats 1.33g 11.66g 16%
Vitamin B6 0.342mg 0.143mg 15%
Saturated fat 0.232g 3.319g 14%
Polyunsaturated fat 0.541g 2.712g 14%
Monounsaturated fat 0.173g 4.843g 12%
Iron 2.46mg 1.48mg 12%
Calories 342kcal 154kcal 9%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Potassium 410mg 117mg 9%
Zinc 1.93mg 1.09mg 8%
Vitamin E 0.06mg 1.29mg 8%
Sodium 17mg 155mg 6%
Vitamin B5 1.045mg 1.289mg 5%
Protein 12.29g 10.57g 3%
Folate 27µg 39µg 3%
Vitamin K 1.9µg 4.5µg 2%
Calcium 35mg 48mg 1%
Net carbs 63.37g 0.64g N/A
Sugar 0.41g 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.19mg 0.14mg 0%
Threonine 0.354mg 0.467mg 0%
Isoleucine 0.455mg 0.565mg 0%
Leucine 0.83mg 0.913mg 0%
Lysine 0.339mg 0.767mg 0%
Methionine 0.19mg 0.319mg 0%
Phenylalanine 0.58mg 0.572mg 0%
Valine 0.554mg 0.722mg 0%
Histidine 0.285mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +16.3%
Contains more CarbsCarbs +11754.7%
Contains more OtherOther +51%
Contains more FatsFats +776.7%
Contains more WaterWater +745.9%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +2699.4%
Contains more Poly. FatPolyunsaturated fat +401.3%

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.