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Bulgur dry vs. Tuna salad — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and tuna salad

  • Bulgur dry has more manganese, fiber, magnesium, copper, vitamin B6, iron, phosphorus, and vitamin B1; however, tuna salad is richer in selenium and vitamin B12.
  • Bulgur dry covers your daily manganese needs 131% more than tuna salad.

Specific food types used in this comparison are Bulgur, dry and Fish, tuna salad.

Infographic

Bulgur dry vs Tuna salad 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% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +763.2%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +130.3%
Contains more IronIron +146%
Contains more CopperCopper +131%
Contains more ZincZinc +244.6%
Contains more PhosphorusPhosphorus +68.5%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +7520%
Contains more SeleniumSelenium +1691.3%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +648.4%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B5Vitamin B5 +301.9%
Contains more Vitamin B6Vitamin B6 +322.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +237.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +31%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +706.3%
Contains more ProteinProtein +30.5%
Contains more FatsFats +596.2%
Contains more WaterWater +601.8%
Contains more OtherOther +41.1%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +1568.8%
Contains more Poly. FatPolyunsaturated fat +661.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Tuna salad
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bulgur dry Tuna salad DV% diff.
Manganese 3.048mg 0.04mg 131%
Selenium 2.3µg 41.2µg 71%
Fiber 12.5g 0g 50%
Vitamin B12 0µg 1.2µg 50%
Magnesium 164mg 19mg 35%
Polyunsaturated fat 0.541g 4.122g 24%
Carbs 75.87g 9.41g 22%
Copper 0.335mg 0.145mg 21%
Vitamin B6 0.342mg 0.081mg 20%
Iron 2.46mg 1mg 18%
Vitamin B1 0.232mg 0.031mg 17%
Sodium 17mg 402mg 17%
Phosphorus 300mg 178mg 17%
Vitamin B5 1.045mg 0.26mg 16%
Zinc 1.93mg 0.56mg 12%
Fats 1.33g 9.26g 12%
Vitamin B3 5.114mg 6.7mg 10%
Protein 12.29g 16.04g 8%
Calories 342kcal 187kcal 8%
Potassium 410mg 178mg 7%
Monounsaturated fat 0.173g 2.887g 7%
Saturated fat 0.232g 1.544g 6%
Choline 28.1mg 5%
Folate 27µg 8µg 5%
Cholesterol 0mg 13mg 4%
Vitamin B2 0.115mg 0.07mg 3%
Vitamin A 0µg 24µg 3%
Vitamin K 1.9µg 2%
Calcium 35mg 17mg 2%
Vitamin C 0mg 2.2mg 2%
Net carbs 63.37g 9.41g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.19mg 0.18mg 0%
Threonine 0.354mg 0.701mg 0%
Isoleucine 0.455mg 0.739mg 0%
Leucine 0.83mg 1.293mg 0%
Lysine 0.339mg 1.457mg 0%
Methionine 0.19mg 0.47mg 0%
Phenylalanine 0.58mg 0.626mg 0%
Valine 0.554mg 0.824mg 0%
Histidine 0.285mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Tuna salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Bulgur dry
27%
Tuna salad
Minerals Daily Need Coverage Score
96%
Bulgur dry
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 47)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $2)
Which food is lower in Cholesterol?
Bulgur dry
Bulgur dry is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 385mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 1.312g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.