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  6. Bulgur dry vs. Pretzel

Bulgur dry vs. Pretzel — In-Depth Nutrition Comparison

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How are bulgur dry and pretzel different?

  • Bulgur dry is higher in manganese, fiber, magnesium, phosphorus, vitamin B6, and copper; however, pretzel is richer in folate, iron, and vitamin B2.
  • Daily need coverage for manganese for bulgur dry is 88% higher.
  • Bulgur dry contains 6 times more magnesium than pretzel. While bulgur dry contains 164mg of magnesium, pretzel contains only 29mg.
  • Bulgur dry has less sodium.
  • Bulgur dry has a lower glycemic index (47) than pretzel (83).

Bulgur, dry and Snacks, pretzels, hard, plain, salted are the varieties used in this article.

Infographic

Bulgur dry vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +465.5%
Contains more CalciumCalcium +29.6%
Contains more PotassiumPotassium +83.9%
Contains more CopperCopper +114.7%
Contains more ZincZinc +85.6%
Contains more PhosphorusPhosphorus +134.4%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +200.3%
Contains more IronIron +86.2%
Contains more SeleniumSelenium +91.3%

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin B5Vitamin B5 +224.5%
Contains more Vitamin B6Vitamin B6 +362.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +683.3%
Contains more Vitamin B1Vitamin B1 +82.8%
Contains more Vitamin B2Vitamin B2 +188.7%
Contains more Vitamin KVitamin K +47.4%
Contains more FolateFolate +514.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.27mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.5mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Pretzel DV% diff.
Manganese 3.048mg 1.015mg 88%
Sodium 17mg 1240mg 53%
Fiber 12.5g 3.4g 36%
Folate 27µg 166µg 35%
Magnesium 164mg 29mg 32%
Starch 72.58g 30%
Iron 2.46mg 4.58mg 27%
Phosphorus 300mg 128mg 25%
Vitamin B6 0.342mg 0.074mg 21%
Copper 0.335mg 0.156mg 20%
Vitamin B2 0.115mg 0.332mg 17%
Vitamin B1 0.232mg 0.424mg 16%
Vitamin B5 1.045mg 0.322mg 14%
Zinc 1.93mg 1.04mg 8%
Potassium 410mg 223mg 6%
Polyunsaturated fat 0.541g 1.291g 5%
Protein 12.29g 10.04g 5%
Selenium 2.3µg 4.4µg 4%
Vitamin E 0.06mg 0.47mg 3%
Carbs 75.87g 80.39g 2%
Vitamin C 0mg 2.1mg 2%
Fats 1.33g 2.93g 2%
Calories 342kcal 384kcal 2%
Saturated fat 0.232g 0.391g 1%
Monounsaturated fat 0.173g 0.727g 1%
Vitamin B3 5.114mg 5.27mg 1%
Vitamin K 1.9µg 2.8µg 1%
Calcium 35mg 27mg 1%
Net carbs 63.37g 76.99g N/A
Sugar 0.41g 2.21g N/A
Trans fat 0.004g N/A
Choline 28.1mg 29.5mg 0%
Tryptophan 0.19mg 0.097mg 0%
Threonine 0.354mg 0.25mg 0%
Isoleucine 0.455mg 0.407mg 0%
Leucine 0.83mg 0.757mg 0%
Lysine 0.339mg 0.257mg 0%
Methionine 0.19mg 0.177mg 0%
Phenylalanine 0.58mg 0.52mg 0%
Valine 0.554mg 0.48mg 0%
Histidine 0.285mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g 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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +22.4%
Contains more WaterWater +187.5%
Contains more FatsFats +120.3%
Contains more OtherOther +132.5%
~equal in Carbs ~80.39g

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -40.7%
Contains more Mono. FatMonounsaturated fat +320.2%
Contains more Poly. FatPolyunsaturated fat +138.6%

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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.