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

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What are the main differences between bulgur dry and potato salad?

  • Potato salad has less manganese, fiber, magnesium, phosphorus, vitamin B3, copper, iron, and vitamin B6 than bulgur dry.
  • Bulgur dry's daily need coverage for manganese is 128% higher.
  • Bulgur dry has 11 times more magnesium than potato salad. Bulgur dry has 164mg of magnesium, while potato salad has 15mg.
  • Bulgur dry contains less sodium.

We used Bulgur, dry and Potato salad, home-prepared types in this comparison.

Infographic

Bulgur dry vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +993.3%
Contains more CalciumCalcium +84.2%
Contains more PotassiumPotassium +61.4%
Contains more IronIron +278.5%
Contains more CopperCopper +183.9%
Contains more ZincZinc +522.6%
Contains more PhosphorusPhosphorus +476.9%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +2917.8%
Contains more SeleniumSelenium +78.3%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +201.3%
Contains more Vitamin B2Vitamin B2 +91.7%
Contains more Vitamin B3Vitamin B3 +474.6%
Contains more Vitamin B5Vitamin B5 +95.7%
Contains more Vitamin B6Vitamin B6 +142.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +285.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +358.6%
Contains more CarbsCarbs +579.2%
Contains more FatsFats +516.5%
Contains more WaterWater +744.4%
Contains more OtherOther +29.1%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +1333.5%
Contains more Poly. FatPolyunsaturated fat +590.8%

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 Potato salad
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bulgur dry Potato salad DV% diff.
Manganese 3.048mg 0.101mg 128%
Fiber 12.5g 1.3g 45%
Magnesium 164mg 15mg 35%
Phosphorus 300mg 52mg 35%
Vitamin B3 5.114mg 0.89mg 26%
Copper 0.335mg 0.118mg 24%
Cholesterol 0mg 68mg 23%
Iron 2.46mg 0.65mg 23%
Carbs 75.87g 11.17g 22%
Sodium 17mg 529mg 22%
Polyunsaturated fat 0.541g 3.737g 21%
Protein 12.29g 2.68g 19%
Zinc 1.93mg 0.31mg 15%
Vitamin B6 0.342mg 0.141mg 15%
Vitamin B1 0.232mg 0.077mg 13%
Vitamin C 0mg 10mg 11%
Fats 1.33g 8.2g 11%
Vitamin B5 1.045mg 0.534mg 10%
Calories 342kcal 143kcal 10%
Monounsaturated fat 0.173g 2.48g 6%
Folate 27µg 7µg 5%
Saturated fat 0.232g 1.429g 5%
Potassium 410mg 254mg 5%
Choline 28.1mg 5%
Vitamin A 0µg 32µg 4%
Vitamin B2 0.115mg 0.06mg 4%
Selenium 2.3µg 4.1µg 3%
Vitamin K 1.9µg 2%
Calcium 35mg 19mg 2%
Net carbs 63.37g 9.87g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.19mg 0.042mg 0%
Threonine 0.354mg 0.116mg 0%
Isoleucine 0.455mg 0.141mg 0%
Leucine 0.83mg 0.202mg 0%
Lysine 0.339mg 0.171mg 0%
Methionine 0.19mg 0.066mg 0%
Phenylalanine 0.58mg 0.135mg 0%
Valine 0.554mg 0.172mg 0%
Histidine 0.285mg 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
96%
Bulgur dry
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 2)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $2)
Which food is lower in Cholesterol?
Bulgur dry
Bulgur dry is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 512mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 1.197g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.