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Bulgur dry vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are bulgur dry and pumpkin pie different?

  • Bulgur dry is richer in manganese, fiber, magnesium, phosphorus, vitamin B3, vitamin B6, copper, and iron, while pumpkin pie is higher in vitamin A and vitamin B12.
  • Bulgur dry covers your daily need for manganese, 123% more than pumpkin pie.
  • Bulgur dry contains 12 times more magnesium than pumpkin pie. Bulgur dry contains 164mg of magnesium, while pumpkin pie contains 14mg.
  • Pumpkin pie has a higher glycemic index (59) than bulgur dry (47).

Bulgur, dry and Pie, pumpkin, commercially prepared types were used in this article.

Infographic

Bulgur dry vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +1071.4%
Contains more PotassiumPotassium +145.5%
Contains more IronIron +173.3%
Contains more CopperCopper +126.4%
Contains more ZincZinc +394.9%
Contains more PhosphorusPhosphorus +270.4%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +1242.7%
Contains more CalciumCalcium +82.9%
Contains more SeleniumSelenium +134.8%

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin B1Vitamin B1 +31.1%
Contains more Vitamin B3Vitamin B3 +362%
Contains more Vitamin B5Vitamin B5 +131.2%
Contains more Vitamin B6Vitamin B6 +442.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +594.7%
Contains more CholineCholine +33.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.124mg
~equal in Folate ~26µg

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +215.1%
Contains more CarbsCarbs +117.8%
Contains more OtherOther +33.6%
Contains more FatsFats +633.1%
Contains more WaterWater +459.9%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +2559%
Contains more Poly. FatPolyunsaturated fat +227.2%

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Pumpkin pie DV% diff.
Manganese 3.048mg 0.227mg 123%
Vitamin A 0µg 448µg 50%
Fiber 12.5g 1.8g 43%
Magnesium 164mg 14mg 36%
Phosphorus 300mg 81mg 31%
Vitamin B3 5.114mg 1.107mg 25%
Copper 0.335mg 0.148mg 21%
Vitamin B6 0.342mg 0.063mg 21%
Iron 2.46mg 0.9mg 20%
Protein 12.29g 3.9g 17%
Vitamin B12 0µg 0.35µg 15%
Carbs 75.87g 34.83g 14%
Zinc 1.93mg 0.39mg 14%
Fats 1.33g 9.75g 13%
Vitamin B5 1.045mg 0.452mg 12%
Monounsaturated fat 0.173g 4.6g 11%
Sodium 17mg 239mg 10%
Vitamin K 1.9µg 13.2µg 9%
Cholesterol 0mg 26mg 9%
Saturated fat 0.232g 1.988g 8%
Polyunsaturated fat 0.541g 1.77g 8%
Potassium 410mg 167mg 7%
Selenium 2.3µg 5.4µg 6%
Calories 342kcal 243kcal 5%
Vitamin B1 0.232mg 0.177mg 5%
Vitamin E 0.06mg 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Calcium 35mg 64mg 3%
Choline 28.1mg 37.5mg 2%
Vitamin B2 0.115mg 0.124mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 63.37g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.41g 18.88g N/A
Folate 27µg 26µg 0%
Tryptophan 0.19mg 0.048mg 0%
Threonine 0.354mg 0.154mg 0%
Isoleucine 0.455mg 0.158mg 0%
Leucine 0.83mg 0.297mg 0%
Lysine 0.339mg 0.192mg 0%
Methionine 0.19mg 0.249mg 0%
Phenylalanine 0.58mg 0.175mg 0%
Valine 0.554mg 0.211mg 0%
Histidine 0.285mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Pumpkin pie
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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
96%
Bulgur dry
26%
Pumpkin pie

Comparison summary

Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2)
Which food is lower in Cholesterol?
Bulgur dry
Bulgur dry is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 18.47g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 222mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 1.756g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.