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  6. Bulgur dry vs. Shortbread

Bulgur dry vs. Shortbread — In-Depth Nutrition Comparison

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The main differences between bulgur dry and shortbread

  • Bulgur dry has more manganese, fiber, magnesium, phosphorus, copper, and vitamin B6; however, shortbread has more vitamin E and vitamin B2.
  • Daily need coverage for manganese for bulgur dry is 115% higher.
  • Shortbread has 12 times less magnesium than bulgur dry. Bulgur dry has 164mg of magnesium, while shortbread has 14mg.
  • Bulgur dry is lower in sodium.
  • Shortbread has a higher glycemic index than bulgur dry.

Food types used in this article are Bulgur, dry and Cookies, shortbread, commercially prepared, plain.

Infographic

Bulgur dry vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +1071.4%
Contains more CalciumCalcium +169.2%
Contains more PotassiumPotassium +365.9%
Contains more CopperCopper +272.2%
Contains more ZincZinc +293.9%
Contains more PhosphorusPhosphorus +354.5%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +675.6%
Contains more IronIron +21.1%
Contains more SeleniumSelenium +169.6%

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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B3Vitamin B3 +56.2%
Contains more Vitamin B5Vitamin B5 +225.5%
Contains more Vitamin B6Vitamin B6 +381.7%
Contains more CholineCholine +3022.2%
Contains more Vitamin EVitamin E +3966.7%
Contains more Vitamin B1Vitamin B1 +52.2%
Contains more Vitamin B2Vitamin B2 +173%
Contains more Vitamin KVitamin K +478.9%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Shortbread DV% diff.
Manganese 3.048mg 0.393mg 115%
Polyunsaturated fat 0.541g 8.326g 52%
Fiber 12.5g 1.3g 45%
Fats 1.33g 26.22g 38%
Magnesium 164mg 14mg 36%
Saturated fat 0.232g 8.105g 36%
Phosphorus 300mg 66mg 33%
Copper 0.335mg 0.09mg 27%
Vitamin B6 0.342mg 0.071mg 21%
Starch 40.47g 17%
Monounsaturated fat 0.173g 6.708g 16%
Vitamin E 0.06mg 2.44mg 16%
Vitamin B2 0.115mg 0.314mg 15%
Sodium 17mg 353mg 15%
Folate 27µg 81µg 14%
Vitamin B5 1.045mg 0.321mg 14%
Protein 12.29g 5.37g 14%
Zinc 1.93mg 0.49mg 13%
Vitamin B3 5.114mg 3.275mg 11%
Vitamin B1 0.232mg 0.353mg 10%
Potassium 410mg 88mg 9%
Calories 342kcal 514kcal 9%
Vitamin K 1.9µg 11µg 8%
Selenium 2.3µg 6.2µg 7%
Iron 2.46mg 2.98mg 7%
Choline 28.1mg 0.9mg 5%
Carbs 75.87g 63.78g 4%
Calcium 35mg 13mg 2%
Net carbs 63.37g 62.48g N/A
Sugar 0.41g 21.65g N/A
Trans fat 0.714g N/A
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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +128.9%
Contains more CarbsCarbs +19%
Contains more WaterWater +150%
Contains more OtherOther +46.6%
Contains more FatsFats +1871.4%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +3777.5%
Contains more Poly. FatPolyunsaturated fat +1439%

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.