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.
Infographic
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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
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Magnesium
+173.3%
Contains
less
Sodium
-97.7%
Contains
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Manganese
+1358.4%
Contains
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Calcium
+414.3%
Contains
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Iron
+340.7%
Contains
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Phosphorus
+93.3%
Contains
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Potassium
+55.4%
Contains
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Zinc
+79.3%
Contains
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Copper
+197.9%
Contains
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Selenium
+3795.7%
Contains
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Magnesium
+173.3%
Contains
less
Sodium
-97.7%
Contains
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Manganese
+1358.4%
Contains
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Calcium
+414.3%
Contains
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Iron
+340.7%
Contains
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Phosphorus
+93.3%
Contains
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Potassium
+55.4%
Contains
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Zinc
+79.3%
Contains
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Copper
+197.9%
Contains
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Selenium
+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
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Vitamin B1
+1264.7%
Contains
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Vitamin B3
+133.6%
Contains
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Vitamin B5
+16.1%
Contains
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Vitamin B6
+26.7%
Contains
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Folate
+12.5%
Contains
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Vitamin A
+7400%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+1403.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B1
+1264.7%
Contains
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Vitamin B3
+133.6%
Contains
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Vitamin B5
+16.1%
Contains
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Vitamin B6
+26.7%
Contains
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Folate
+12.5%
Contains
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Vitamin A
+7400%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+1403.5%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+4526.2%
Contains
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Protein
+164.3%
Contains
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Water
+579.1%
Contains
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Other
+122.5%
Equal in Fats - 1.4
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
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Carbs
+4526.2%
Contains
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Protein
+164.3%
Contains
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Water
+579.1%
Contains
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Other
+122.5%
Equal in Fats - 1.4
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+101.9%
Equal in Saturated Fat - 0.236
Equal in Monounsaturated Fat - 0.162
Saturated Fat:
0.232 g
Monounsaturated Fat:
0.173 g
Polyunsaturated fat:
0.541 g
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Contains
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Polyunsaturated fat
+101.9%
Equal in Saturated Fat - 0.236
Equal in Monounsaturated Fat - 0.162
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 63.37g | 1.64g |
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| Protein | 12.29g | 32.48g |
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| Fats | 1.33g | 1.4g |
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| Carbs | 75.87g | 1.64g |
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| Calories | 342kcal | 158kcal |
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| Sugar | 0.41g |
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| Fiber | 12.5g | 0g |
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| Calcium | 35mg | 180mg |
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| Iron | 2.46mg | 10.84mg |
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| Magnesium | 164mg | 60mg |
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| Phosphorus | 300mg | 580mg |
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| Potassium | 410mg | 637mg |
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| Sodium | 17mg | 744mg |
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| Zinc | 1.93mg | 3.46mg |
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| Copper | 0.335mg | 0.998mg |
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| Manganese | 3.048mg | 0.209mg |
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| Selenium | 2.3µg | 89.6µg |
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| Vitamin A | 9IU | 675IU |
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| Vitamin A RAE | 0µg | 203µg |
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| Vitamin E | 0.06mg |
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| Vitamin C | 0mg | 8.5mg |
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| Vitamin B1 | 0.232mg | 0.017mg |
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| Vitamin B2 | 0.115mg | 1.729mg |
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| Vitamin B3 | 5.114mg | 2.189mg |
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| Vitamin B5 | 1.045mg | 0.9mg |
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| Vitamin B6 | 0.342mg | 0.27mg |
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| Folate | 27µg | 24µg |
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| Vitamin B12 | 0µg | 5.4µg |
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| Vitamin K | 1.9µg |
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| Tryptophan | 0.19mg | 0.364mg |
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| Threonine | 0.354mg | 1.398mg |
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| Isoleucine | 0.455mg | 1.414mg |
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| Leucine | 0.83mg | 2.287mg |
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| Lysine | 0.339mg | 2.427mg |
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| Methionine | 0.19mg | 0.733mg |
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| Phenylalanine | 0.58mg | 1.164mg |
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| Valine | 0.554mg | 1.419mg |
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| Histidine | 0.285mg | 0.624mg |
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| Cholesterol | 0mg | 224mg |
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| Saturated Fat | 0.232g | 0.236g |
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| Omega-3 - DHA | 0g | 0.132g |
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| Omega-3 - EPA | 0g | 0.078g |
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| Omega-3 - DPA | 0g | 0.012g |
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| Monounsaturated Fat | 0.173g | 0.162g |
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| Polyunsaturated fat | 0.541g | 0.268g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
29%
110%
Minerals Daily Need Coverage Score
96%
185%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 47)
Which food is cheaper?
Squid is cheaper (difference - $2)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food contains less Sodium?
Bulgur dry contains less Sodium (difference - 727mg)
Which food is lower in Cholesterol?
Bulgur dry is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Bulgur dry is lower in Saturated Fat (difference - 0.004g)
Which food is richer in vitamins?
Bulgur dry is relatively richer in vitamins