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  6. Bulgur dry vs. Vegetable

Bulgur dry vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between bulgur dry and vegetable?

  • Bulgur dry is richer in manganese, phosphorus, magnesium, fiber, copper, vitamin B3, vitamin B6, and iron, yet vegetable is richer in vitamin A and vitamin K.
  • Bulgur dry's daily need coverage for manganese is 116% higher.
  • Bulgur dry has 7 times more magnesium than vegetable. Bulgur dry has 164mg of magnesium, while vegetable has 22mg.
  • Bulgur dry has a lower glycemic index than vegetable.

We used Bulgur, dry and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Bulgur dry vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +645.5%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +142.6%
Contains more IronIron +200%
Contains more CopperCopper +303.6%
Contains more ZincZinc +293.9%
Contains more PhosphorusPhosphorus +488.2%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +704.2%
Contains more SeleniumSelenium +666.7%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +226.8%
Contains more Vitamin B3Vitamin B3 +500.9%
Contains more Vitamin B5Vitamin B5 +592.1%
Contains more Vitamin B6Vitamin B6 +362.2%
Contains more FolateFolate +42.1%
Contains more CholineCholine +16.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin KVitamin K +1136.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Vegetable DV% diff.
Manganese 3.048mg 0.379mg 116%
Phosphorus 300mg 51mg 36%
Magnesium 164mg 22mg 34%
Fiber 12.5g 4.4g 32%
Copper 0.335mg 0.083mg 28%
Vitamin B3 5.114mg 0.851mg 27%
Vitamin A 0µg 214µg 24%
Vitamin B6 0.342mg 0.074mg 21%
Carbs 75.87g 13.09g 21%
Iron 2.46mg 0.82mg 21%
Protein 12.29g 2.86g 19%
Vitamin K 1.9µg 23.5µg 18%
Vitamin B5 1.045mg 0.151mg 18%
Calories 342kcal 65kcal 14%
Vitamin B1 0.232mg 0.071mg 13%
Zinc 1.93mg 0.49mg 13%
Potassium 410mg 169mg 7%
Selenium 2.3µg 0.3µg 4%
Vitamin C 0mg 3.2mg 4%
Polyunsaturated fat 0.541g 0.072g 3%
Fats 1.33g 0.15g 2%
Vitamin E 0.06mg 0.38mg 2%
Folate 27µg 19µg 2%
Sodium 17mg 35mg 1%
Saturated fat 0.232g 0.031g 1%
Choline 28.1mg 24.1mg 1%
Calcium 35mg 25mg 1%
Net carbs 63.37g 8.69g N/A
Sugar 0.41g 3.12g N/A
Vitamin B2 0.115mg 0.12mg 0%
Monounsaturated fat 0.173g 0.01g 0%
Tryptophan 0.19mg 0.029mg 0%
Threonine 0.354mg 0.115mg 0%
Isoleucine 0.455mg 0.139mg 0%
Leucine 0.83mg 0.19mg 0%
Lysine 0.339mg 0.17mg 0%
Methionine 0.19mg 0.034mg 0%
Phenylalanine 0.58mg 0.12mg 0%
Valine 0.554mg 0.149mg 0%
Histidine 0.285mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +329.7%
Contains more FatsFats +786.7%
Contains more CarbsCarbs +479.6%
Contains more OtherOther +125.4%
Contains more WaterWater +824.8%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1630%
Contains more Poly. FatPolyunsaturated fat +651.4%
Contains less Sat. FatSaturated fat -86.6%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.