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  6. Bulgur dry vs. Orange

Bulgur dry vs. Orange — In-Depth Nutrition Comparison

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Important differences between bulgur dry and oranges

  • Bulgur dry has more manganese, phosphorus, fiber, magnesium, copper, vitamin B3, iron, vitamin B6, and zinc; however, oranges are richer in vitamin C.
  • Bulgur dry's daily need coverage for manganese is 131% more.
  • Bulgur dry contains 28 times more zinc than oranges. Bulgur dry contains 1.93mg of zinc, while oranges contain 0.07mg.

The food varieties used in the comparison are Bulgur, dry and Oranges, raw, all commercial varieties.

Infographic

Bulgur dry vs Orange 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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +1540%
Contains more PotassiumPotassium +126.5%
Contains more IronIron +2360%
Contains more CopperCopper +644.4%
Contains more ZincZinc +2657.1%
Contains more PhosphorusPhosphorus +2042.9%
Contains more ManganeseManganese +12092%
Contains more SeleniumSelenium +360%
Contains more CalciumCalcium +14.3%
Contains less SodiumSodium -100%

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%
Orange
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +187.5%
Contains more Vitamin B3Vitamin B3 +1713.5%
Contains more Vitamin B5Vitamin B5 +318%
Contains more Vitamin B6Vitamin B6 +470%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +234.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Orange DV% diff.
Manganese 3.048mg 0.025mg 131%
Vitamin C 0mg 53.2mg 59%
Phosphorus 300mg 14mg 41%
Fiber 12.5g 2.4g 40%
Magnesium 164mg 10mg 37%
Copper 0.335mg 0.045mg 32%
Vitamin B3 5.114mg 0.282mg 30%
Iron 2.46mg 0.1mg 30%
Protein 12.29g 0.94g 23%
Vitamin B6 0.342mg 0.06mg 22%
Carbs 75.87g 11.75g 21%
Zinc 1.93mg 0.07mg 17%
Vitamin B5 1.045mg 0.25mg 16%
Calories 342kcal 47kcal 15%
Vitamin B1 0.232mg 0.087mg 12%
Potassium 410mg 181mg 7%
Vitamin B2 0.115mg 0.04mg 6%
Choline 28.1mg 8.4mg 4%
Polyunsaturated fat 0.541g 0.025g 3%
Selenium 2.3µg 0.5µg 3%
Vitamin K 1.9µg 0µg 2%
Fats 1.33g 0.12g 2%
Saturated fat 0.232g 0.015g 1%
Vitamin A 0µg 11µg 1%
Folate 27µg 30µg 1%
Sodium 17mg 0mg 1%
Calcium 35mg 40mg 1%
Vitamin E 0.06mg 0.18mg 1%
Net carbs 63.37g 9.35g N/A
Sugar 0.41g 9.35g N/A
Monounsaturated fat 0.173g 0.023g 0%
Tryptophan 0.19mg 0.009mg 0%
Threonine 0.354mg 0.015mg 0%
Isoleucine 0.455mg 0.025mg 0%
Leucine 0.83mg 0.023mg 0%
Lysine 0.339mg 0.047mg 0%
Methionine 0.19mg 0.02mg 0%
Phenylalanine 0.58mg 0.031mg 0%
Valine 0.554mg 0.04mg 0%
Histidine 0.285mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1207.4%
Contains more FatsFats +1008.3%
Contains more CarbsCarbs +545.7%
Contains more OtherOther +243.2%
Contains more WaterWater +863.9%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +652.2%
Contains more Poly. FatPolyunsaturated fat +2064%
Contains less Sat. FatSaturated fat -93.5%

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.