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  6. Bulgur dry vs. Tomato sauce

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

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How are bulgur dry and tomato sauce different?

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, vitamin B3, copper, vitamin B6, iron, vitamin B1, and zinc than tomato sauce.
  • Daily need coverage for manganese for bulgur dry is 128% higher.
  • Bulgur dry contains 11 times more phosphorus than tomato sauce. While bulgur dry contains 300mg of phosphorus, tomato sauce contains only 27mg.
  • Tomato sauce has a lower glycemic index (31) than bulgur dry (47).

Bulgur, dry and Tomato sauce, canned, no salt added are the varieties used in this article.

Infographic

Bulgur dry vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +993.3%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +38%
Contains more IronIron +156.3%
Contains more CopperCopper +191.3%
Contains more ZincZinc +777.3%
Contains more PhosphorusPhosphorus +1011.1%
Contains more ManganeseManganese +2597.3%
Contains more SeleniumSelenium +283.3%
Contains less SodiumSodium -35.3%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B2Vitamin B2 +76.9%
Contains more Vitamin B3Vitamin B3 +416%
Contains more Vitamin B5Vitamin B5 +238.2%
Contains more Vitamin B6Vitamin B6 +249%
Contains more FolateFolate +200%
Contains more CholineCholine +183.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin KVitamin K +47.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Tomato sauce DV% diff.
Manganese 3.048mg 0.113mg 128%
Fiber 12.5g 1.5g 44%
Phosphorus 300mg 27mg 39%
Magnesium 164mg 15mg 35%
Vitamin B3 5.114mg 0.991mg 26%
Copper 0.335mg 0.115mg 24%
Carbs 75.87g 5.31g 24%
Protein 12.29g 1.2g 22%
Vitamin B6 0.342mg 0.098mg 19%
Iron 2.46mg 0.96mg 19%
Vitamin B1 0.232mg 0.024mg 17%
Zinc 1.93mg 0.22mg 16%
Calories 342kcal 24kcal 16%
Vitamin B5 1.045mg 0.309mg 15%
Vitamin E 0.06mg 1.44mg 9%
Vitamin C 0mg 7mg 8%
Folate 27µg 9µg 5%
Vitamin B2 0.115mg 0.065mg 4%
Choline 28.1mg 9.9mg 3%
Polyunsaturated fat 0.541g 0.121g 3%
Potassium 410mg 297mg 3%
Selenium 2.3µg 0.6µg 3%
Fats 1.33g 0.3g 2%
Fructose 1.67g 2%
Calcium 35mg 14mg 2%
Vitamin A 0µg 22µg 2%
Vitamin K 1.9µg 2.8µg 1%
Saturated fat 0.232g 0.041g 1%
Net carbs 63.37g 3.81g N/A
Sugar 0.41g 3.56g N/A
Sodium 17mg 11mg 0%
Monounsaturated fat 0.173g 0.044g 0%
Tryptophan 0.19mg 0.009mg 0%
Threonine 0.354mg 0.037mg 0%
Isoleucine 0.455mg 0.025mg 0%
Leucine 0.83mg 0.034mg 0%
Lysine 0.339mg 0.037mg 0%
Methionine 0.19mg 0.008mg 0%
Phenylalanine 0.58mg 0.036mg 0%
Valine 0.554mg 0.025mg 0%
Histidine 0.285mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +924.2%
Contains more FatsFats +343.3%
Contains more CarbsCarbs +1328.8%
Contains more WaterWater +914.2%
Contains more OtherOther +26.5%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +293.2%
Contains more Poly. FatPolyunsaturated fat +347.1%
Contains less Sat. FatSaturated fat -82.3%

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.