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  6. Bulgur dry vs. Oregano

Bulgur dry vs. Oregano — In-Depth Nutrition Comparison

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How are bulgur dry and oregano different?

  • Oregano has more vitamin K, iron, calcium, vitamin E, fiber, manganese, vitamin B6, folate, vitamin A, and copper than bulgur dry.
  • Daily need coverage for vitamin K for oregano is 516% higher.
  • Oregano has a lower glycemic index (5) than bulgur dry (47).

Bulgur, dry and Spices, oregano, dried are the varieties used in this article.

Infographic

Bulgur dry vs Oregano 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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more PhosphorusPhosphorus +102.7%
Contains less SodiumSodium -32%
Contains more MagnesiumMagnesium +64.6%
Contains more CalciumCalcium +4462.9%
Contains more PotassiumPotassium +207.3%
Contains more IronIron +1395.9%
Contains more CopperCopper +89%
Contains more ZincZinc +39.4%
Contains more ManganeseManganese +63.7%
Contains more SeleniumSelenium +95.7%

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 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin B1Vitamin B1 +31.1%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30333.3%
Contains more Vitamin B2Vitamin B2 +359.1%
Contains more Vitamin B6Vitamin B6 +205.3%
Contains more Vitamin KVitamin K +32621.1%
Contains more FolateFolate +777.8%
Contains more CholineCholine +14.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.64mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Oregano DV% diff.
Vitamin K 1.9µg 621.7µg 517%
Iron 2.46mg 36.8mg 429%
Calcium 35mg 1597mg 156%
Vitamin E 0.06mg 18.26mg 121%
Fiber 12.5g 42.5g 120%
Manganese 3.048mg 4.99mg 84%
Vitamin B6 0.342mg 1.044mg 54%
Folate 27µg 237µg 53%
Copper 0.335mg 0.633mg 33%
Vitamin B2 0.115mg 0.528mg 32%
Potassium 410mg 1260mg 25%
Magnesium 164mg 270mg 25%
Phosphorus 300mg 148mg 22%
Vitamin A 0µg 85µg 9%
Zinc 1.93mg 2.69mg 7%
Protein 12.29g 9g 7%
Saturated fat 0.232g 1.551g 6%
Polyunsaturated fat 0.541g 1.369g 6%
Vitamin B1 0.232mg 0.177mg 5%
Fats 1.33g 4.28g 5%
Calories 342kcal 265kcal 4%
Selenium 2.3µg 4.5µg 4%
Vitamin C 0mg 2.3mg 3%
Vitamin B3 5.114mg 4.64mg 3%
Vitamin B5 1.045mg 0.921mg 2%
Carbs 75.87g 68.92g 2%
Fructose 1.13g 1%
Choline 28.1mg 32.3mg 1%
Monounsaturated fat 0.173g 0.716g 1%
Net carbs 63.37g 26.42g N/A
Sugar 0.41g 4.09g N/A
Sodium 17mg 25mg 0%
Tryptophan 0.19mg 0.203mg 0%
Threonine 0.354mg 0.322mg 0%
Isoleucine 0.455mg 0.441mg 0%
Leucine 0.83mg 0.78mg 0%
Lysine 0.339mg 0.5mg 0%
Methionine 0.19mg 0.127mg 0%
Phenylalanine 0.58mg 0.449mg 0%
Valine 0.554mg 0.585mg 0%
Histidine 0.285mg 0.144mg 0%
Omega-3 - ALA 0.621g 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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +36.6%
Contains more FatsFats +221.8%
Contains more WaterWater +10.3%
Contains more OtherOther +421.2%
~equal in Carbs ~68.92g

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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +313.9%
Contains more Poly. FatPolyunsaturated fat +153%

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.