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Bulgur dry vs. Pomegranate — In-Depth Nutrition Comparison

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How are bulgur dry and pomegranate different?

  • Bulgur dry is higher than pomegranate in manganese, phosphorus, magnesium, fiber, vitamin B3, iron, vitamin B6, copper, zinc, and vitamin B1.
  • Bulgur dry covers your daily need for manganese, 127% more than pomegranate.
  • Bulgur dry contains 17 times more vitamin B3 than pomegranate. Bulgur dry contains 5.114mg of vitamin B3, while pomegranate contains 0.293mg.

Bulgur, dry and Pomegranates, raw types were used in this article.

Infographic

Bulgur dry vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +73.7%
Contains more IronIron +720%
Contains more CopperCopper +112%
Contains more ZincZinc +451.4%
Contains more PhosphorusPhosphorus +733.3%
Contains more ManganeseManganese +2461.3%
Contains more SeleniumSelenium +360%
Contains less SodiumSodium -82.4%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +246.3%
Contains more Vitamin B2Vitamin B2 +117%
Contains more Vitamin B3Vitamin B3 +1645.4%
Contains more Vitamin B5Vitamin B5 +177.2%
Contains more Vitamin B6Vitamin B6 +356%
Contains more CholineCholine +269.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin KVitamin K +763.2%
Contains more FolateFolate +40.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +635.9%
Contains more FatsFats +13.7%
Contains more CarbsCarbs +305.7%
Contains more OtherOther +184.9%
Contains more WaterWater +765.9%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +86%
Contains more Poly. FatPolyunsaturated fat +584.8%
Contains less Sat. FatSaturated fat -48.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Pomegranate
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Pomegranate DV% diff.
Manganese 3.048mg 0.119mg 127%
Phosphorus 300mg 36mg 38%
Magnesium 164mg 12mg 36%
Fiber 12.5g 4g 34%
Vitamin B3 5.114mg 0.293mg 30%
Iron 2.46mg 0.3mg 27%
Vitamin B6 0.342mg 0.075mg 21%
Protein 12.29g 1.67g 21%
Copper 0.335mg 0.158mg 20%
Carbs 75.87g 18.7g 19%
Vitamin B1 0.232mg 0.067mg 14%
Zinc 1.93mg 0.35mg 14%
Vitamin B5 1.045mg 0.377mg 13%
Calories 342kcal 83kcal 13%
Vitamin K 1.9µg 16.4µg 12%
Vitamin C 0mg 10.2mg 11%
Vitamin B2 0.115mg 0.053mg 5%
Potassium 410mg 236mg 5%
Choline 28.1mg 7.6mg 4%
Vitamin E 0.06mg 0.6mg 4%
Polyunsaturated fat 0.541g 0.079g 3%
Selenium 2.3µg 0.5µg 3%
Calcium 35mg 10mg 3%
Folate 27µg 38µg 3%
Sodium 17mg 3mg 1%
Saturated fat 0.232g 0.12g 1%
Fats 1.33g 1.17g 0%
Net carbs 63.37g 14.7g N/A
Sugar 0.41g 13.67g N/A
Monounsaturated fat 0.173g 0.093g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Bulgur dry
15%
Pomegranate
Minerals Daily Need Coverage Score
96%
Bulgur dry
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 0.112g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 13.26g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.