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  6. Bulgur dry vs. Potato

Bulgur dry vs. Potato — In-Depth Nutrition Comparison

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The main differences between bulgur dry and potatoes

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, vitamin B3, copper, iron, vitamin B5, and zinc; however, potatoes have more vitamin C.
  • Daily need coverage for manganese for bulgur dry is 124% higher.
  • Potatoes have 7 times less magnesium than bulgur dry. Bulgur dry has 164mg of magnesium, while potatoes have 23mg.
  • Potatoes have a higher glycemic index than bulgur dry.

Food types used in this article are Bulgur, dry and Potatoes, flesh, and skin, raw.

Infographic

Bulgur dry vs Potato 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%
Potato
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +613%
Contains more CalciumCalcium +191.7%
Contains more IronIron +203.7%
Contains more CopperCopper +204.5%
Contains more ZincZinc +543.3%
Contains more PhosphorusPhosphorus +426.3%
Contains more ManganeseManganese +1424%
Contains more SeleniumSelenium +475%
Contains less SodiumSodium -64.7%
~equal in Potassium ~425mg

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%
Potato
Potato
1
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +186.4%
Contains more Vitamin B2Vitamin B2 +259.4%
Contains more Vitamin B3Vitamin B3 +382%
Contains more Vitamin B5Vitamin B5 +254.2%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more FolateFolate +80%
Contains more CholineCholine +132.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Potato DV% diff.
Manganese 3.048mg 0.2mg 124%
Fiber 12.5g 2.1g 42%
Phosphorus 300mg 57mg 35%
Magnesium 164mg 23mg 34%
Vitamin B3 5.114mg 1.061mg 25%
Copper 0.335mg 0.11mg 25%
Vitamin C 0mg 19.7mg 22%
Iron 2.46mg 0.81mg 21%
Protein 12.29g 2.05g 20%
Carbs 75.87g 17.49g 19%
Zinc 1.93mg 0.3mg 15%
Vitamin B5 1.045mg 0.295mg 15%
Calories 342kcal 77kcal 13%
Vitamin B1 0.232mg 0.081mg 13%
Starch 15.29g 6%
Vitamin B2 0.115mg 0.032mg 6%
Polyunsaturated fat 0.541g 0.042g 3%
Folate 27µg 15µg 3%
Vitamin B6 0.342mg 0.298mg 3%
Choline 28.1mg 12.1mg 3%
Selenium 2.3µg 0.4µg 3%
Calcium 35mg 12mg 2%
Fats 1.33g 0.09g 2%
Saturated fat 0.232g 0.025g 1%
Net carbs 63.37g 15.39g N/A
Potassium 410mg 425mg 0%
Sugar 0.41g 0.82g N/A
Sodium 17mg 6mg 0%
Vitamin E 0.06mg 0.01mg 0%
Vitamin K 1.9µg 2µg 0%
Monounsaturated fat 0.173g 0.002g 0%
Tryptophan 0.19mg 0.021mg 0%
Threonine 0.354mg 0.067mg 0%
Isoleucine 0.455mg 0.066mg 0%
Leucine 0.83mg 0.098mg 0%
Lysine 0.339mg 0.107mg 0%
Methionine 0.19mg 0.032mg 0%
Phenylalanine 0.58mg 0.081mg 0%
Valine 0.554mg 0.103mg 0%
Histidine 0.285mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +499.5%
Contains more FatsFats +1377.8%
Contains more CarbsCarbs +333.8%
Contains more OtherOther +34.8%
Contains more WaterWater +780.6%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +8550%
Contains more Poly. FatPolyunsaturated fat +1188.1%
Contains less Sat. FatSaturated fat -89.2%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.