Bulgur dry vs. Tamale — In-Depth Nutrition Comparison
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How are bulgur dry and tamale different?
- Bulgur dry is higher in manganese, fiber, magnesium, copper, phosphorus, vitamin B3, vitamin B5, and iron; however, tamale is richer in vitamin B12.
- Daily need coverage for manganese for bulgur dry is 125% higher.
- Bulgur dry contains 7 times more magnesium than tamale. While bulgur dry contains 164mg of magnesium, tamale contains only 22mg.
- Bulgur dry has less sodium.
- Bulgur dry has a lower glycemic index (47) than tamale (82).
Bulgur, dry and Tamales (Navajo) are the varieties used in this article.
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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 | +645.5% |
| Contains more CalciumCalcium | +20.7% |
| Contains more PotassiumPotassium | +213% |
| Contains more IronIron | +101.6% |
| Contains more CopperCopper | +431.7% |
| Contains more ZincZinc | +30.4% |
| Contains more PhosphorusPhosphorus | +203% |
| Contains less SodiumSodium | -96% |
| Contains more ManganeseManganese | +1651.7% |
| Contains more SeleniumSelenium | +160.9% |
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 | +364% |
| Contains more Vitamin B2Vitamin B2 | +43.8% |
| Contains more Vitamin B3Vitamin B3 | +221.6% |
| Contains more Vitamin B5Vitamin B5 | +409.8% |
| Contains more Vitamin B6Vitamin B6 | +139.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +80% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 3.048mg | 0.174mg | 125% |
| Fiber | 12.5g | 3.1g | 38% |
| Magnesium | 164mg | 22mg | 34% |
| Copper | 0.335mg | 0.063mg | 30% |
| Phosphorus | 300mg | 99mg | 29% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Vitamin B3 | 5.114mg | 1.59mg | 22% |
| Carbs | 75.87g | 18.12g | 19% |
| Sodium | 17mg | 427mg | 18% |
| Vitamin B5 | 1.045mg | 0.205mg | 17% |
| Iron | 2.46mg | 1.22mg | 16% |
| Vitamin B6 | 0.342mg | 0.143mg | 15% |
| Vitamin B1 | 0.232mg | 0.05mg | 15% |
| Protein | 12.29g | 6.28g | 12% |
| Saturated fat | 0.232g | 2.396g | 10% |
| Calories | 342kcal | 153kcal | 9% |
| Potassium | 410mg | 131mg | 8% |
| Selenium | 2.3µg | 6µg | 7% |
| Fats | 1.33g | 6.12g | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Monounsaturated fat | 0.173g | 2.739g | 6% |
| Starch | 12.27g | 5% | |
| Choline | 28.1mg | 5% | |
| Zinc | 1.93mg | 1.48mg | 4% |
| Folate | 27µg | 15µg | 3% |
| Vitamin B2 | 0.115mg | 0.08mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin C | 0mg | 1.7mg | 2% |
| Calcium | 35mg | 29mg | 1% |
| Polyunsaturated fat | 0.541g | 0.688g | 1% |
| Net carbs | 63.37g | 15.02g | N/A |
| Sugar | 0.41g | 0.99g | N/A |
| Vitamin E | 0.06mg | 0mg | 0% |
| Tryptophan | 0.19mg | 0.052mg | 0% |
| Threonine | 0.354mg | 0.239mg | 0% |
| Isoleucine | 0.455mg | 0.271mg | 0% |
| Leucine | 0.83mg | 0.568mg | 0% |
| Lysine | 0.339mg | 0.427mg | 0% |
| Methionine | 0.19mg | 0.15mg | 0% |
| Phenylalanine | 0.58mg | 0.275mg | 0% |
| Valine | 0.554mg | 0.318mg | 0% |
| Histidine | 0.285mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | 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:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more ProteinProtein | +95.7% |
| Contains more CarbsCarbs | +318.7% |
| Contains more FatsFats | +360.2% |
| Contains more WaterWater | +656.7% |
~equal in
Other
~1.38g
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
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains less Sat. FatSaturated fat | -90.3% |
| Contains more Mono. FatMonounsaturated fat | +1483.2% |
| Contains more Poly. FatPolyunsaturated fat | +27.2% |