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  6. Bulgur dry vs. Veggie burger

Bulgur dry vs. Veggie burger — In-Depth Nutrition Comparison

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How are bulgur dry and veggie burgers different?

  • Bulgur dry is higher in manganese, fiber, magnesium, vitamin B5, and copper; however, veggie burgers are richer in vitamin B1, vitamin B12, selenium, and folate.
  • Daily need coverage for vitamin B1 for veggie burgers is 202% higher.
  • Bulgur dry contains 4 times more vitamin B5 than veggie burgers. While bulgur dry contains 1.045mg of vitamin B5, veggie burgers contain only 0.289mg.
  • Bulgur dry has less sodium.
  • Bulgur dry has a lower glycemic index (47) than veggie burgers (59).

Bulgur, dry and Veggie burgers or soyburgers, unprepared are the varieties used in this article.

Infographic

Bulgur dry vs Veggie burger infographic
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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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +192.9%
Contains more PotassiumPotassium +23.1%
Contains more CopperCopper +67.5%
Contains more ZincZinc +53.2%
Contains more PhosphorusPhosphorus +45.6%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +220.5%
Contains more CalciumCalcium +288.6%
Contains more SeleniumSelenium +882.6%
~equal in Iron ~2.41mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more Vitamin B5Vitamin B5 +261.6%
Contains more Vitamin B6Vitamin B6 +12.9%
Contains more CholineCholine +44.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +1042.7%
Contains more Vitamin B2Vitamin B2 +112.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +121.1%
Contains more FolateFolate +359.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Veggie burger DV% diff.
Vitamin B1 0.232mg 2.651mg 202%
Manganese 3.048mg 0.951mg 91%
Vitamin B12 0µg 2.01µg 84%
Selenium 2.3µg 22.6µg 37%
Fiber 12.5g 4.9g 30%
Magnesium 164mg 56mg 26%
Folate 27µg 124µg 24%
Sodium 17mg 569mg 24%
Carbs 75.87g 14.27g 21%
Vitamin B5 1.045mg 0.289mg 15%
Copper 0.335mg 0.2mg 15%
Phosphorus 300mg 206mg 13%
Polyunsaturated fat 0.541g 2.023g 10%
Calcium 35mg 136mg 10%
Vitamin B2 0.115mg 0.244mg 10%
Vitamin B3 5.114mg 3.753mg 9%
Calories 342kcal 177kcal 8%
Fats 1.33g 6.3g 8%
Protein 12.29g 15.7g 7%
Zinc 1.93mg 1.26mg 6%
Saturated fat 0.232g 1.44g 5%
Vitamin C 0mg 4.5mg 5%
Monounsaturated fat 0.173g 1.778g 4%
Vitamin B6 0.342mg 0.303mg 3%
Choline 28.1mg 19.4mg 2%
Vitamin K 1.9µg 4.2µg 2%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Potassium 410mg 333mg 2%
Iron 2.46mg 2.41mg 1%
Vitamin E 0.06mg 0.23mg 1%
Net carbs 63.37g 9.37g N/A
Sugar 0.41g 1.07g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.19mg 0.162mg 0%
Threonine 0.354mg 0.605mg 0%
Isoleucine 0.455mg 0.78mg 0%
Leucine 0.83mg 1.399mg 0%
Lysine 0.339mg 1.004mg 0%
Methionine 0.19mg 0.291mg 0%
Phenylalanine 0.58mg 0.885mg 0%
Valine 0.554mg 0.89mg 0%
Histidine 0.285mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g 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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more CarbsCarbs +431.7%
Contains more ProteinProtein +27.7%
Contains more FatsFats +373.7%
Contains more WaterWater +580.1%
Contains more OtherOther +66.9%

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% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +927.7%
Contains more Poly. FatPolyunsaturated fat +273.9%

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.