Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bulgur dry vs. Ostrich — In-Depth Nutrition Comparison

Compare

How are bulgur dry and ostrich different?

  • Bulgur dry is richer in manganese, fiber, magnesium, and copper, while ostrich is higher in vitamin B12, selenium, zinc, vitamin B6, and vitamin B2.
  • Ostrich covers your daily need for vitamin B12, 260% more than bulgur dry.
  • Bulgur dry has a higher glycemic index (47) than ostrich (0).

Bulgur, dry and Ostrich, tip trimmed, cooked types were used in this article.

Infographic

Bulgur dry vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +556%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +13.3%
Contains more CopperCopper +120.4%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +15942.1%
Contains more IronIron +13.4%
Contains more ZincZinc +151.3%
Contains more SeleniumSelenium +1530.4%

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% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B2Vitamin B2 +153.9%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin B6Vitamin B6 +59.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.232mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Manganese 3.048mg 0.019mg 132%
Selenium 2.3µg 37.5µg 64%
Fiber 12.5g 0g 50%
Magnesium 164mg 25mg 33%
Protein 12.29g 28.49g 32%
Cholesterol 0mg 85mg 28%
Zinc 1.93mg 4.85mg 27%
Carbs 75.87g 0g 25%
Copper 0.335mg 0.152mg 20%
Vitamin B6 0.342mg 0.545mg 16%
Vitamin B2 0.115mg 0.292mg 14%
Vitamin B3 5.114mg 7.143mg 13%
Calories 342kcal 145kcal 10%
Phosphorus 300mg 251mg 7%
Vitamin B5 1.045mg 1.318mg 5%
Choline 28.1mg 5%
Iron 2.46mg 2.79mg 4%
Saturated fat 0.232g 1g 3%
Calcium 35mg 6mg 3%
Folate 27µg 15µg 3%
Sodium 17mg 80mg 3%
Monounsaturated fat 0.173g 0.97g 2%
Fats 1.33g 2.57g 2%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.541g 0.44g 1%
Potassium 410mg 362mg 1%
Vitamin E 0.06mg 0.23mg 1%
Net carbs 63.37g 0g N/A
Sugar 0.41g 0g N/A
Vitamin B1 0.232mg 0.232mg 0%
Tryptophan 0.19mg 0.254mg 0%
Threonine 0.354mg 1.25mg 0%
Isoleucine 0.455mg 1.354mg 0%
Leucine 0.83mg 2.315mg 0%
Lysine 0.339mg 2.516mg 0%
Methionine 0.19mg 0.796mg 0%
Phenylalanine 0.58mg 1.176mg 0%
Valine 0.554mg 1.407mg 0%
Histidine 0.285mg 0.716mg 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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +251.2%
Contains more ProteinProtein +131.8%
Contains more FatsFats +93.2%
Contains more WaterWater +661.2%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Poly. FatPolyunsaturated fat +23%
Contains more Mono. FatMonounsaturated fat +460.7%

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.