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Bulgur dry vs. Puff pastry — In-Depth Nutrition Comparison

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Summary of differences between bulgur dry and puff pastry

  • Bulgur dry has more manganese, fiber, magnesium, phosphorus, vitamin B6, copper, vitamin B5, and zinc, while puff pastry has more selenium.
  • Bulgur dry covers your daily need for manganese, 111% more than puff pastry.
  • The amount of saturated fat in bulgur dry is lower.

These are the specific foods used in this comparison Bulgur, dry and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Bulgur dry vs Puff pastry 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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +561.3%
Contains more CopperCopper +191.3%
Contains more ZincZinc +257.4%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +515.8%
Contains more SeleniumSelenium +965.2%
~equal in Iron ~2.6mg

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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1700%
Contains more CholineCholine +353.2%
Contains more Vitamin EVitamin E +816.7%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more Vitamin B2Vitamin B2 +124.3%
Contains more Vitamin KVitamin K +757.9%
Contains more FolateFolate +103.7%
~equal in Vitamin C ~0mg
~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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +66.1%
Contains more CarbsCarbs +66%
Contains more WaterWater +21.6%
Contains more OtherOther +51%
Contains more FatsFats +2794.7%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +5002.9%
Contains more Poly. FatPolyunsaturated fat +4008.7%

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 Puff pastry
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Puff pastry DV% diff.
Polyunsaturated fat 0.541g 22.228g 145%
Manganese 3.048mg 0.495mg 111%
Fats 1.33g 38.5g 57%
Fiber 12.5g 1.5g 44%
Selenium 2.3µg 24.5µg 40%
Magnesium 164mg 16mg 35%
Phosphorus 300mg 60mg 34%
Vitamin B6 0.342mg 0.019mg 25%
Saturated fat 0.232g 5.502g 24%
Copper 0.335mg 0.115mg 24%
Monounsaturated fat 0.173g 8.828g 22%
Vitamin B5 1.045mg 0mg 21%
Zinc 1.93mg 0.54mg 13%
Vitamin K 1.9µg 16.3µg 12%
Calories 342kcal 558kcal 11%
Vitamin B2 0.115mg 0.258mg 11%
Carbs 75.87g 45.7g 10%
Protein 12.29g 7.4g 10%
Sodium 17mg 253mg 10%
Potassium 410mg 62mg 10%
Vitamin B1 0.232mg 0.323mg 8%
Vitamin B3 5.114mg 3.8mg 8%
Folate 27µg 55µg 7%
Choline 28.1mg 6.2mg 4%
Calcium 35mg 10mg 3%
Vitamin E 0.06mg 0.55mg 3%
Iron 2.46mg 2.6mg 2%
Net carbs 63.37g 44.2g N/A
Sugar 0.41g 0.75g N/A
Tryptophan 0.19mg 0.086mg 0%
Threonine 0.354mg 0.198mg 0%
Isoleucine 0.455mg 0.275mg 0%
Leucine 0.83mg 0.514mg 0%
Lysine 0.339mg 0.144mg 0%
Methionine 0.19mg 0.131mg 0%
Phenylalanine 0.58mg 0.367mg 0%
Valine 0.554mg 0.312mg 0%
Histidine 0.285mg 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
96%
Bulgur dry
43%
Puff pastry

Comparison summary

Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 236mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 5.27g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 9)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.