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Bulgur dry vs. Pomelo — In-Depth Nutrition Comparison

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What are the differences between bulgur dry and pomelo?

  • Bulgur dry is higher in manganese, fiber, phosphorus, magnesium, copper, vitamin B3, iron, vitamin B6, and zinc, yet pomelo is higher in vitamin C.
  • Bulgur dry's daily need coverage for manganese is 132% more.
  • Bulgur dry has 27 times more magnesium than pomelo. While bulgur dry has 164mg of magnesium, pomelo has only 6mg.
  • The glycemic index of bulgur dry is lower.

We used Bulgur, dry and Pummelo, raw types in this article.

Infographic

Bulgur dry vs Pomelo 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%
Pomelo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Contains more MagnesiumMagnesium +2633.3%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +89.8%
Contains more IronIron +2136.4%
Contains more CopperCopper +597.9%
Contains more ZincZinc +2312.5%
Contains more PhosphorusPhosphorus +1664.7%
Contains more ManganeseManganese +17829.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -94.1%

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%
Pomelo
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 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +582.4%
Contains more Vitamin B2Vitamin B2 +325.9%
Contains more Vitamin B3Vitamin B3 +2224.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +850%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more ProteinProtein +1517.1%
Contains more FatsFats +3225%
Contains more CarbsCarbs +688.7%
Contains more OtherOther +214.6%
Contains more WaterWater +890%

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 Pomelo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Pomelo DV% diff.
Manganese 3.048mg 0.017mg 132%
Vitamin C 0mg 61mg 68%
Fiber 12.5g 1g 46%
Phosphorus 300mg 17mg 40%
Magnesium 164mg 6mg 38%
Copper 0.335mg 0.048mg 32%
Vitamin B3 5.114mg 0.22mg 31%
Iron 2.46mg 0.11mg 29%
Vitamin B6 0.342mg 0.036mg 24%
Protein 12.29g 0.76g 23%
Carbs 75.87g 9.62g 22%
Vitamin B5 1.045mg 21%
Vitamin B1 0.232mg 0.034mg 17%
Zinc 1.93mg 0.08mg 17%
Calories 342kcal 38kcal 15%
Folate 27µg 7%
Vitamin B2 0.115mg 0.027mg 7%
Potassium 410mg 216mg 6%
Choline 28.1mg 5%
Polyunsaturated fat 0.541g 4%
Selenium 2.3µg 4%
Calcium 35mg 4mg 3%
Fats 1.33g 0.04g 2%
Vitamin K 1.9µg 2%
Sodium 17mg 1mg 1%
Saturated fat 0.232g 1%
Net carbs 63.37g 8.62g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Monounsaturated fat 0.173g 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 Pomelo
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
18%
Pomelo
Minerals Daily Need Coverage Score
96%
Bulgur dry
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 0.232g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.7)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 31)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.