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  6. Bulgur dry vs. Potato bread

Bulgur dry vs. Potato bread — In-Depth Nutrition Comparison

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Summary of differences between bulgur dry and potato bread

  • Bulgur dry has more manganese, magnesium, copper, fiber, and vitamin B3, while potato bread has more folate, calcium, selenium, and phosphorus.
  • Bulgur dry covers your daily need for manganese, 122% more than potato bread.
  • Bulgur dry contains 6 times more magnesium than potato bread. While bulgur dry contains 164mg of magnesium, potato bread contains only 28mg.
  • The amount of sodium in bulgur dry is lower.
  • Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of potato bread is 61.

These are the specific foods used in this comparison Bulgur, dry and Bread, potato.

Infographic

Bulgur dry vs Potato bread 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.
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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +485.7%
Contains more CopperCopper +256.4%
Contains more ZincZinc +34%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +1104.7%
Contains more CalciumCalcium +437.1%
Contains more PotassiumPotassium +75.1%
Contains more PhosphorusPhosphorus +23%
Contains more SeleniumSelenium +313%
~equal in Iron ~2.25mg

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin B1Vitamin B1 +23.4%
Contains more Vitamin B3Vitamin B3 +309.1%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin B6Vitamin B6 +47.4%
Contains more CholineCholine +52.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +683.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +257.9%
Contains more FolateFolate +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.106mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Potato bread DV% diff.
Manganese 3.048mg 0.253mg 122%
Magnesium 164mg 28mg 32%
Copper 0.335mg 0.094mg 27%
Folate 27µg 126µg 25%
Fiber 12.5g 6.3g 25%
Vitamin B3 5.114mg 1.25mg 24%
Sodium 17mg 375mg 16%
Calcium 35mg 188mg 15%
Selenium 2.3µg 9.5µg 13%
Phosphorus 300mg 369mg 10%
Carbs 75.87g 47.07g 10%
Potassium 410mg 718mg 9%
Vitamin B6 0.342mg 0.232mg 8%
Vitamin B12 0µg 0.15µg 6%
Vitamin B5 1.045mg 0.817mg 5%
Vitamin K 1.9µg 6.8µg 4%
Polyunsaturated fat 0.541g 0g 4%
Calories 342kcal 266kcal 4%
Vitamin B1 0.232mg 0.188mg 4%
Zinc 1.93mg 1.44mg 4%
Iron 2.46mg 2.25mg 3%
Fats 1.33g 3.13g 3%
Vitamin E 0.06mg 0.47mg 3%
Vitamin A 0µg 24µg 3%
Choline 28.1mg 18.4mg 2%
Vitamin D 0µg 0.1µg 1%
Saturated fat 0.232g 0g 1%
Vitamin B2 0.115mg 0.106mg 1%
Protein 12.29g 12.5g 0%
Net carbs 63.37g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.41g 9.38g N/A
Monounsaturated fat 0.173g 0g 0%
Tryptophan 0.19mg 0.081mg 0%
Threonine 0.354mg 0.224mg 0%
Isoleucine 0.455mg 0.268mg 0%
Leucine 0.83mg 0.44mg 0%
Lysine 0.339mg 0.311mg 0%
Methionine 0.19mg 0.112mg 0%
Phenylalanine 0.58mg 0.285mg 0%
Valine 0.554mg 0.305mg 0%
Histidine 0.285mg 0.143mg 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more CarbsCarbs +61.2%
Contains more FatsFats +135.3%
Contains more WaterWater +272.8%
Contains more OtherOther +148.3%
~equal in Protein ~12.5g

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.