Bulgur dry vs. Squid — In-Depth Nutrition Comparison
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Differences between bulgur dry and squid
- Bulgur dry has more manganese and fiber, while squid has more vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus.
- Squid's daily need coverage for vitamin B12 is 225% higher.
- The amount of sodium in bulgur dry is lower.
The food types used in this comparison are Bulgur, dry and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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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.
| Contains more MagnesiumMagnesium | +173.3% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +1358.4% |
| Contains more CalciumCalcium | +414.3% |
| Contains more PotassiumPotassium | +55.4% |
| Contains more IronIron | +340.7% |
| Contains more CopperCopper | +197.9% |
| Contains more ZincZinc | +79.3% |
| Contains more PhosphorusPhosphorus | +93.3% |
| Contains more SeleniumSelenium | +3795.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1264.7% |
| Contains more Vitamin B3Vitamin B3 | +133.6% |
| Contains more Vitamin B5Vitamin B5 | +16.1% |
| Contains more Vitamin B6Vitamin B6 | +26.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1403.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Selenium | 2.3µg | 89.6µg | 159% |
| Vitamin B2 | 0.115mg | 1.729mg | 124% |
| Manganese | 3.048mg | 0.209mg | 123% |
| Iron | 2.46mg | 10.84mg | 105% |
| Cholesterol | 0mg | 224mg | 75% |
| Copper | 0.335mg | 0.998mg | 74% |
| Fiber | 12.5g | 0g | 50% |
| Protein | 12.29g | 32.48g | 40% |
| Phosphorus | 300mg | 580mg | 40% |
| Sodium | 17mg | 744mg | 32% |
| Carbs | 75.87g | 1.64g | 25% |
| Magnesium | 164mg | 60mg | 25% |
| Vitamin A | 0µg | 203µg | 23% |
| Vitamin B3 | 5.114mg | 2.189mg | 18% |
| Vitamin B1 | 0.232mg | 0.017mg | 18% |
| Calcium | 35mg | 180mg | 15% |
| Zinc | 1.93mg | 3.46mg | 14% |
| Calories | 342kcal | 158kcal | 9% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Potassium | 410mg | 637mg | 7% |
| Vitamin B6 | 0.342mg | 0.27mg | 6% |
| Choline | 28.1mg | 5% | |
| Vitamin B5 | 1.045mg | 0.9mg | 3% |
| Polyunsaturated fat | 0.541g | 0.268g | 2% |
| Vitamin K | 1.9µg | 2% | |
| Folate | 27µg | 24µg | 1% |
| Fats | 1.33g | 1.4g | 0% |
| Net carbs | 63.37g | 1.64g | N/A |
| Sugar | 0.41g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Saturated fat | 0.232g | 0.236g | 0% |
| Monounsaturated fat | 0.173g | 0.162g | 0% |
| Tryptophan | 0.19mg | 0.364mg | 0% |
| Threonine | 0.354mg | 1.398mg | 0% |
| Isoleucine | 0.455mg | 1.414mg | 0% |
| Leucine | 0.83mg | 2.287mg | 0% |
| Lysine | 0.339mg | 2.427mg | 0% |
| Methionine | 0.19mg | 0.733mg | 0% |
| Phenylalanine | 0.58mg | 1.164mg | 0% |
| Valine | 0.554mg | 1.419mg | 0% |
| Histidine | 0.285mg | 0.624mg | 0% |
| Omega-3 - EPA | 0g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
| Contains more CarbsCarbs | +4526.2% |
| Contains more ProteinProtein | +164.3% |
| Contains more WaterWater | +579.1% |
| Contains more OtherOther | +122.5% |
~equal in
Fats
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
| Contains more Poly. FatPolyunsaturated fat | +101.9% |
~equal in
Saturated fat
~0.236g
~equal in
Monounsaturated fat
~0.162g