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  6. Bulgur dry vs. Rutabagas

Bulgur dry vs. Rutabagas — In-Depth Nutrition Comparison

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What are the differences between bulgur dry and rutabagas?

  • Bulgur dry is higher in manganese, fiber, phosphorus, magnesium, copper, vitamin B3, iron, vitamin B6, and vitamin B5, yet rutabagas are higher in vitamin C.
  • Bulgur dry's daily need coverage for manganese is 127% more.
  • Bulgur dry has 10 times more copper than rutabagas. While bulgur dry has 0.335mg of copper, rutabagas have only 0.032mg.
  • The glycemic index of bulgur dry is lower.

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

Infographic

Bulgur dry vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +720%
Contains more PotassiumPotassium +34.4%
Contains more IronIron +459.1%
Contains more CopperCopper +946.9%
Contains more ZincZinc +704.2%
Contains more PhosphorusPhosphorus +466%
Contains more ManganeseManganese +2226.7%
Contains more SeleniumSelenium +228.6%
Contains more CalciumCalcium +22.9%
Contains less SodiumSodium -29.4%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +157.8%
Contains more Vitamin B2Vitamin B2 +187.5%
Contains more Vitamin B3Vitamin B3 +630.6%
Contains more Vitamin B5Vitamin B5 +553.1%
Contains more Vitamin B6Vitamin B6 +242%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +28.6%
Contains more CholineCholine +99.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Rutabagas DV% diff.
Manganese 3.048mg 0.131mg 127%
Fiber 12.5g 2.3g 41%
Phosphorus 300mg 53mg 35%
Magnesium 164mg 20mg 34%
Copper 0.335mg 0.032mg 34%
Vitamin C 0mg 25mg 28%
Vitamin B3 5.114mg 0.7mg 28%
Iron 2.46mg 0.44mg 25%
Carbs 75.87g 8.62g 22%
Protein 12.29g 1.08g 22%
Vitamin B6 0.342mg 0.1mg 19%
Vitamin B5 1.045mg 0.16mg 18%
Calories 342kcal 37kcal 15%
Zinc 1.93mg 0.24mg 15%
Vitamin B1 0.232mg 0.09mg 12%
Vitamin B2 0.115mg 0.04mg 6%
Polyunsaturated fat 0.541g 0.088g 3%
Selenium 2.3µg 0.7µg 3%
Potassium 410mg 305mg 3%
Choline 28.1mg 14.1mg 3%
Fructose 1.61g 2%
Fats 1.33g 0.16g 2%
Vitamin E 0.06mg 0.3mg 2%
Folate 27µg 21µg 2%
Saturated fat 0.232g 0.027g 1%
Vitamin K 1.9µg 0.3µg 1%
Calcium 35mg 43mg 1%
Net carbs 63.37g 6.32g N/A
Sugar 0.41g 4.46g N/A
Starch 0.4g 0%
Sodium 17mg 12mg 0%
Monounsaturated fat 0.173g 0.025g 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%

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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +1038%
Contains more FatsFats +731.3%
Contains more CarbsCarbs +780.2%
Contains more OtherOther +112.7%
Contains more WaterWater +893.7%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +592%
Contains more Poly. FatPolyunsaturated fat +514.8%
Contains less Sat. FatSaturated fat -88.4%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.