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Bulgur dry vs. Raspberry — In-Depth Nutrition Comparison

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The main differences between bulgur dry and raspberries

  • Bulgur dry has more manganese, phosphorus, magnesium, vitamin B3, copper, fiber, iron, vitamin B6, and vitamin B1; however, raspberries have more vitamin C.
  • Daily need coverage for manganese for bulgur dry is 103% higher.
  • Raspberries have 10 times less phosphorus than bulgur dry. Bulgur dry has 300mg of phosphorus, while raspberries have 29mg.
  • Bulgur dry has a higher glycemic index than raspberries.

Food types used in this article are Bulgur, dry and Raspberries, raw.

Infographic

Bulgur dry vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +645.5%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +171.5%
Contains more IronIron +256.5%
Contains more CopperCopper +272.2%
Contains more ZincZinc +359.5%
Contains more PhosphorusPhosphorus +934.5%
Contains more ManganeseManganese +354.9%
Contains more SeleniumSelenium +1050%
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%
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B1Vitamin B1 +625%
Contains more Vitamin B2Vitamin B2 +202.6%
Contains more Vitamin B3Vitamin B3 +755.2%
Contains more Vitamin B5Vitamin B5 +217.6%
Contains more Vitamin B6Vitamin B6 +521.8%
Contains more FolateFolate +28.6%
Contains more CholineCholine +128.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin KVitamin K +310.5%
~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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +924.2%
Contains more FatsFats +104.6%
Contains more CarbsCarbs +535.4%
Contains more OtherOther +228.3%
Contains more WaterWater +852.8%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +170.3%
Contains more Poly. FatPolyunsaturated fat +44.3%
Contains less Sat. FatSaturated fat -91.8%

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Raspberry DV% diff.
Manganese 3.048mg 0.67mg 103%
Phosphorus 300mg 29mg 39%
Magnesium 164mg 22mg 34%
Vitamin C 0mg 26.2mg 29%
Vitamin B3 5.114mg 0.598mg 28%
Copper 0.335mg 0.09mg 27%
Fiber 12.5g 6.5g 24%
Vitamin B6 0.342mg 0.055mg 22%
Protein 12.29g 1.2g 22%
Iron 2.46mg 0.69mg 22%
Carbs 75.87g 11.94g 21%
Vitamin B1 0.232mg 0.032mg 17%
Calories 342kcal 52kcal 15%
Zinc 1.93mg 0.42mg 14%
Vitamin B5 1.045mg 0.329mg 14%
Potassium 410mg 151mg 8%
Vitamin B2 0.115mg 0.038mg 6%
Vitamin K 1.9µg 7.8µg 5%
Vitamin E 0.06mg 0.87mg 5%
Selenium 2.3µg 0.2µg 4%
Choline 28.1mg 12.3mg 3%
Fructose 2.35g 3%
Folate 27µg 21µg 2%
Polyunsaturated fat 0.541g 0.375g 1%
Saturated fat 0.232g 0.019g 1%
Calcium 35mg 25mg 1%
Sodium 17mg 1mg 1%
Fats 1.33g 0.65g 1%
Net carbs 63.37g 5.44g N/A
Sugar 0.41g 4.42g N/A
Vitamin A 0µg 2µg 0%
Monounsaturated fat 0.173g 0.064g 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 Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
96%
Bulgur dry
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.213g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 21)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 4.01g)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.