Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bulgur dry
  5. Compare
  6. Bulgur dry vs. Sweet potato

Bulgur dry vs. Sweet potato — In-Depth Nutrition Comparison

Compare

How are bulgur dry and sweet potato different?

  • Bulgur dry is higher in manganese, fiber, phosphorus, magnesium, vitamin B3, iron, copper, zinc, and vitamin B1; however, sweet potato is richer in vitamin A.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Bulgur dry contains 12 times more manganese than sweet potato. While bulgur dry contains 3.048mg of manganese, sweet potato contains only 0.258mg.
  • Bulgur dry has a lower glycemic index (47) than sweet potato (70).

Bulgur, dry and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Bulgur dry vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +556%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +21.7%
Contains more IronIron +303.3%
Contains more CopperCopper +121.9%
Contains more ZincZinc +543.3%
Contains more PhosphorusPhosphorus +538.3%
Contains less SodiumSodium -69.1%
Contains more ManganeseManganese +1081.4%
Contains more SeleniumSelenium +283.3%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +197.4%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more Vitamin B3Vitamin B3 +818.1%
Contains more Vitamin B5Vitamin B5 +30.6%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more FolateFolate +145.5%
Contains more CholineCholine +128.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Sweet potato DV% diff.
Manganese 3.048mg 0.258mg 121%
Vitamin A 0µg 709µg 79%
Fiber 12.5g 3g 38%
Phosphorus 300mg 47mg 36%
Magnesium 164mg 25mg 33%
Vitamin B3 5.114mg 0.557mg 28%
Iron 2.46mg 0.61mg 23%
Protein 12.29g 1.57g 21%
Copper 0.335mg 0.151mg 20%
Carbs 75.87g 20.12g 19%
Zinc 1.93mg 0.3mg 15%
Calories 342kcal 86kcal 13%
Vitamin B1 0.232mg 0.078mg 13%
Vitamin B6 0.342mg 0.209mg 10%
Starch 12.65g 5%
Vitamin B5 1.045mg 0.8mg 5%
Folate 27µg 11µg 4%
Polyunsaturated fat 0.541g 0.014g 4%
Vitamin B2 0.115mg 0.061mg 4%
Choline 28.1mg 12.3mg 3%
Selenium 2.3µg 0.6µg 3%
Vitamin C 0mg 2.4mg 3%
Potassium 410mg 337mg 2%
Sodium 17mg 55mg 2%
Fats 1.33g 0.05g 2%
Saturated fat 0.232g 0.018g 1%
Fructose 0.7g 1%
Vitamin E 0.06mg 0.26mg 1%
Calcium 35mg 30mg 1%
Net carbs 63.37g 17.12g N/A
Sugar 0.41g 4.18g N/A
Vitamin K 1.9µg 1.8µg 0%
Monounsaturated fat 0.173g 0.001g 0%
Tryptophan 0.19mg 0.031mg 0%
Threonine 0.354mg 0.083mg 0%
Isoleucine 0.455mg 0.055mg 0%
Leucine 0.83mg 0.092mg 0%
Lysine 0.339mg 0.066mg 0%
Methionine 0.19mg 0.029mg 0%
Phenylalanine 0.58mg 0.089mg 0%
Valine 0.554mg 0.086mg 0%
Histidine 0.285mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +682.8%
Contains more FatsFats +2560%
Contains more CarbsCarbs +277.1%
Contains more OtherOther +54.1%
Contains more WaterWater +758.7%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +17200%
Contains more Poly. FatPolyunsaturated fat +3764.3%
Contains less Sat. FatSaturated fat -92.2%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.