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  6. Bulgur dry vs. Tomato juice

Bulgur dry vs. Tomato juice — In-Depth Nutrition Comparison

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How are bulgur dry and tomato juice different?

  • Bulgur dry is richer in manganese, fiber, phosphorus, magnesium, copper, vitamin B3, iron, vitamin B6, and zinc, while tomato juice is higher in vitamin C.
  • Bulgur dry covers your daily need for manganese, 130% more than tomato juice.
  • Bulgur dry contains 31 times more fiber than tomato juice. Bulgur dry contains 12.5g of fiber, while tomato juice contains 0.4g.
  • Bulgur dry has a higher glycemic index (47) than tomato juice (31).

Bulgur, dry and Tomato juice, canned, without salt added types were used in this article.

Infographic

Bulgur dry vs Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +1390.9%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +88.9%
Contains more IronIron +530.8%
Contains more CopperCopper +697.6%
Contains more ZincZinc +1654.5%
Contains more PhosphorusPhosphorus +1478.9%
Contains more ManganeseManganese +4382.4%
Contains more SeleniumSelenium +360%
Contains less SodiumSodium -41.2%

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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin B1Vitamin B1 +132%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin B3Vitamin B3 +659.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +388.6%
Contains more FolateFolate +35%
Contains more CholineCholine +313.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin KVitamin K +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Tomato juice DV% diff.
Manganese 3.048mg 0.068mg 130%
Vitamin C 0mg 70.1mg 78%
Fiber 12.5g 0.4g 48%
Phosphorus 300mg 19mg 40%
Magnesium 164mg 11mg 36%
Copper 0.335mg 0.042mg 33%
Vitamin B3 5.114mg 0.673mg 28%
Iron 2.46mg 0.39mg 26%
Carbs 75.87g 3.53g 24%
Protein 12.29g 0.85g 23%
Vitamin B6 0.342mg 0.07mg 21%
Vitamin B5 1.045mg 21%
Zinc 1.93mg 0.11mg 17%
Calories 342kcal 17kcal 16%
Vitamin B1 0.232mg 0.1mg 11%
Potassium 410mg 217mg 6%
Choline 28.1mg 6.8mg 4%
Polyunsaturated fat 0.541g 0.027g 3%
Vitamin B2 0.115mg 0.078mg 3%
Selenium 2.3µg 0.5µg 3%
Vitamin A 0µg 23µg 3%
Calcium 35mg 10mg 3%
Fructose 1.33g 2%
Folate 27µg 20µg 2%
Fats 1.33g 0.29g 2%
Vitamin E 0.06mg 0.32mg 2%
Saturated fat 0.232g 0.019g 1%
Net carbs 63.37g 3.13g N/A
Sugar 0.41g 2.58g N/A
Sodium 17mg 10mg 0%
Vitamin K 1.9µg 2.3µg 0%
Monounsaturated fat 0.173g 0.005g 0%
Tryptophan 0.19mg 0.006mg 0%
Threonine 0.354mg 0.026mg 0%
Isoleucine 0.455mg 0.017mg 0%
Leucine 0.83mg 0.024mg 0%
Lysine 0.339mg 0.026mg 0%
Methionine 0.19mg 0.005mg 0%
Phenylalanine 0.58mg 0.026mg 0%
Valine 0.554mg 0.017mg 0%
Histidine 0.285mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g 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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +1345.9%
Contains more FatsFats +358.6%
Contains more CarbsCarbs +2049.3%
Contains more OtherOther +38.5%
Contains more WaterWater +947.1%

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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +3360%
Contains more Poly. FatPolyunsaturated fat +1903.7%
Contains less Sat. FatSaturated fat -91.8%

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.