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  6. Bulgur dry vs. Tortilla

Bulgur dry vs. Tortilla — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and tortilla

  • Bulgur dry has more manganese, fiber, magnesium, copper, phosphorus, vitamin B6, and vitamin B5; however, tortilla is higher in selenium and folate.
  • Bulgur dry covers your daily manganese needs 121% more than tortilla.
  • Tortilla contains 9 times less magnesium than bulgur dry. Bulgur dry contains 164mg of magnesium, while tortilla contains 19mg.
  • Bulgur dry has less sodium.

Food varieties used in this article are Bulgur, dry and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Bulgur dry vs Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +763.2%
Contains more PotassiumPotassium +290.5%
Contains more CopperCopper +228.4%
Contains more ZincZinc +503.1%
Contains more PhosphorusPhosphorus +105.5%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +1037.3%
Contains more CalciumCalcium +100%
Contains more IronIron +54.9%
Contains more SeleniumSelenium +621.7%

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.
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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B5Vitamin B5 +514.7%
Contains more Vitamin B6Vitamin B6 +470%
Contains more Vitamin KVitamin K +375%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +59.5%
Contains more FolateFolate +263%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.114mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Tortilla DV% diff.
Manganese 3.048mg 0.268mg 121%
Fiber 12.5g 2.4g 40%
Magnesium 164mg 19mg 35%
Selenium 2.3µg 16.6µg 26%
Copper 0.335mg 0.102mg 26%
Vitamin B6 0.342mg 0.06mg 22%
Phosphorus 300mg 146mg 22%
Sodium 17mg 482mg 20%
Starch 43.02g 18%
Folate 27µg 98µg 18%
Vitamin B5 1.045mg 0.17mg 18%
Iron 2.46mg 3.81mg 17%
Zinc 1.93mg 0.32mg 15%
Vitamin B1 0.232mg 0.37mg 12%
Protein 12.29g 7.28g 10%
Potassium 410mg 105mg 9%
Carbs 75.87g 49.94g 9%
Vitamin B3 5.114mg 4.125mg 6%
Calories 342kcal 237kcal 5%
Choline 28.1mg 5%
Calcium 35mg 70mg 4%
Vitamin E 0.06mg 0.19mg 1%
Polyunsaturated fat 0.541g 0.391g 1%
Vitamin K 1.9µg 0.4µg 1%
Fats 1.33g 0.95g 1%
Net carbs 63.37g 47.54g N/A
Sugar 0.41g 2.75g N/A
Vitamin B2 0.115mg 0.114mg 0%
Saturated fat 0.232g 0.296g 0%
Monounsaturated fat 0.173g 0.185g 0%
Tryptophan 0.19mg 0.06mg 0%
Threonine 0.354mg 0.182mg 0%
Isoleucine 0.455mg 0.286mg 0%
Leucine 0.83mg 0.53mg 0%
Lysine 0.339mg 0.157mg 0%
Methionine 0.19mg 0.122mg 0%
Phenylalanine 0.58mg 0.375mg 0%
Valine 0.554mg 0.326mg 0%
Histidine 0.285mg 0.165mg 0%
Omega-3 - ALA 0.019g 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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +68.8%
Contains more FatsFats +40%
Contains more CarbsCarbs +51.9%
Contains more WaterWater +344%
Contains more OtherOther +23.8%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Poly. FatPolyunsaturated fat +38.4%
~equal in Monounsaturated fat ~0.185g

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.