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  6. Bulgur dry vs. Raisin

Bulgur dry vs. Raisin — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and raisins

  • Bulgur dry has more manganese, fiber, magnesium, phosphorus, vitamin B3, vitamin B5, zinc, vitamin B6, and vitamin B1; however, raisins are richer in potassium.
  • Bulgur dry covers your daily manganese needs 120% more than raisins.
  • Raisins have 11 times less vitamin B5 than bulgur dry. Bulgur dry has 1.045mg of vitamin B5, while raisins have 0.095mg.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of bulgur dry is 47.

Specific food types used in this comparison are Bulgur, dry and Raisins, seedless.

Infographic

Bulgur dry vs Raisin 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%
Raisin
Raisin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +412.5%
Contains more IronIron +30.9%
Contains more ZincZinc +777.3%
Contains more PhosphorusPhosphorus +197%
Contains more ManganeseManganese +919.4%
Contains more SeleniumSelenium +283.3%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +82.7%
Contains less SodiumSodium -35.3%
~equal in Copper ~0.318mg

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%
Raisin
Raisin
3
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin B1Vitamin B1 +118.9%
Contains more Vitamin B3Vitamin B3 +567.6%
Contains more Vitamin B5Vitamin B5 +1000%
Contains more Vitamin B6Vitamin B6 +96.6%
Contains more FolateFolate +440%
Contains more CholineCholine +153.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +84.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.125mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Raisin DV% diff.
Manganese 3.048mg 0.299mg 120%
Fructose 29.68g 37%
Fiber 12.5g 3.7g 35%
Magnesium 164mg 32mg 31%
Phosphorus 300mg 101mg 28%
Vitamin B3 5.114mg 0.766mg 27%
Vitamin B5 1.045mg 0.095mg 19%
Protein 12.29g 3.07g 18%
Zinc 1.93mg 0.22mg 16%
Vitamin B6 0.342mg 0.174mg 13%
Vitamin B1 0.232mg 0.106mg 11%
Potassium 410mg 749mg 10%
Iron 2.46mg 1.88mg 7%
Folate 27µg 5µg 6%
Vitamin C 0mg 2.3mg 3%
Choline 28.1mg 11.1mg 3%
Polyunsaturated fat 0.541g 0.037g 3%
Selenium 2.3µg 0.6µg 3%
Calories 342kcal 299kcal 2%
Copper 0.335mg 0.318mg 2%
Calcium 35mg 50mg 2%
Vitamin K 1.9µg 3.5µg 1%
Saturated fat 0.232g 0.058g 1%
Vitamin B2 0.115mg 0.125mg 1%
Fats 1.33g 0.46g 1%
Starch 2.7g 1%
Carbs 75.87g 79.18g 1%
Net carbs 63.37g 75.48g N/A
Sugar 0.41g 59.19g N/A
Sodium 17mg 11mg 0%
Vitamin E 0.06mg 0.12mg 0%
Monounsaturated fat 0.173g 0.051g 0%
Tryptophan 0.19mg 0.05mg 0%
Threonine 0.354mg 0.077mg 0%
Isoleucine 0.455mg 0.057mg 0%
Leucine 0.83mg 0.096mg 0%
Lysine 0.339mg 0.084mg 0%
Methionine 0.19mg 0.021mg 0%
Phenylalanine 0.58mg 0.065mg 0%
Valine 0.554mg 0.083mg 0%
Histidine 0.285mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

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
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +300.3%
Contains more FatsFats +189.1%
Contains more WaterWater +71.4%
Contains more OtherOther +23.2%
~equal in Carbs ~79.18g

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +239.2%
Contains more Poly. FatPolyunsaturated fat +1362.2%
Contains less Sat. FatSaturated fat -75%

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.