Bulgur dry vs. Pilaf — In-Depth Nutrition Comparison
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The main differences between bulgur dry and pilaf
- Bulgur dry has more manganese, fiber, magnesium, phosphorus, copper, and zinc; however, pilaf has more selenium, folate, and vitamin B1.
- Daily need coverage for manganese for bulgur dry is 94% higher.
- Pilaf has 10 times less fiber than bulgur dry. Bulgur dry has 12.5g of fiber, while pilaf has 1.2g.
- Bulgur dry is lower in sodium.
- Pilaf has a higher glycemic index than bulgur dry.
Food types used in this article are Bulgur, dry and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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 more MagnesiumMagnesium | +412.5% |
| Contains more PotassiumPotassium | +118.1% |
| Contains more CopperCopper | +101.8% |
| Contains more ZincZinc | +91.1% |
| Contains more PhosphorusPhosphorus | +94.8% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +245.6% |
| Contains more CalciumCalcium | +137.1% |
| Contains more SeleniumSelenium | +1308.7% |
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.
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B2Vitamin B2 | +32.2% |
| Contains more Vitamin B5Vitamin B5 | +46.2% |
| Contains more Vitamin KVitamin K | +280% |
| Contains more CholineCholine | +60.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +159.9% |
| Contains more Vitamin B3Vitamin B3 | +19.8% |
| Contains more Vitamin B6Vitamin B6 | +17% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +685.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 3.048mg | 0.882mg | 94% |
| Sodium | 17mg | 1303mg | 56% |
| Selenium | 2.3µg | 32.4µg | 55% |
| Folate | 27µg | 212µg | 46% |
| Fiber | 12.5g | 1.2g | 45% |
| Magnesium | 164mg | 32mg | 31% |
| Vitamin B1 | 0.232mg | 0.603mg | 31% |
| Starch | 71.23g | 29% | |
| Phosphorus | 300mg | 154mg | 21% |
| Copper | 0.335mg | 0.166mg | 19% |
| Zinc | 1.93mg | 1.01mg | 8% |
| Potassium | 410mg | 188mg | 7% |
| Vitamin B5 | 1.045mg | 0.715mg | 7% |
| Vitamin B3 | 5.114mg | 6.127mg | 6% |
| Calcium | 35mg | 83mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin B6 | 0.342mg | 0.4mg | 4% |
| Protein | 12.29g | 10.42g | 4% |
| Choline | 28.1mg | 17.5mg | 2% |
| Vitamin B2 | 0.115mg | 0.087mg | 2% |
| Monounsaturated fat | 0.173g | 0.373g | 1% |
| Polyunsaturated fat | 0.541g | 0.377g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin K | 1.9µg | 0.5µg | 1% |
| Calories | 342kcal | 359kcal | 1% |
| Fats | 1.33g | 1.37g | 0% |
| Carbs | 75.87g | 76.31g | 0% |
| Net carbs | 63.37g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Iron | 2.46mg | 2.44mg | 0% |
| Sugar | 0.41g | 1.53g | N/A |
| Vitamin E | 0.06mg | 0.04mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Saturated fat | 0.232g | 0.307g | 0% |
| Tryptophan | 0.19mg | 0.086mg | 0% |
| Threonine | 0.354mg | 0.221mg | 0% |
| Isoleucine | 0.455mg | 0.279mg | 0% |
| Leucine | 0.83mg | 0.523mg | 0% |
| Lysine | 0.339mg | 0.189mg | 0% |
| Methionine | 0.19mg | 0.145mg | 0% |
| Phenylalanine | 0.58mg | 0.32mg | 0% |
| Valine | 0.554mg | 0.374mg | 0% |
| Histidine | 0.285mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more ProteinProtein | +17.9% |
| Contains more WaterWater | +11.9% |
| Contains more OtherOther | +155.6% |
~equal in
Fats
~1.37g
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains less Sat. FatSaturated fat | -24.4% |
| Contains more Poly. FatPolyunsaturated fat | +43.5% |
| Contains more Mono. FatMonounsaturated fat | +115.6% |