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  6. Bulgur dry vs. Khorasan wheat

Bulgur dry vs. Khorasan wheat — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and khorasan wheat

  • Bulgur dry has more manganese, magnesium, and vitamin B6; however, khorasan wheat is richer in selenium, vitamin B1, copper, iron, zinc, phosphorus, and vitamin B3.
  • Khorasan wheat covers your daily selenium needs 144% more than bulgur dry.

Specific food types used in this comparison are Bulgur, dry and Wheat, KAMUT khorasan, uncooked.

Infographic

Bulgur dry vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +26.2%
Contains more CalciumCalcium +59.1%
Contains more ManganeseManganese +11.4%
Contains more IronIron +53.3%
Contains more CopperCopper +51%
Contains more ZincZinc +90.7%
Contains more PhosphorusPhosphorus +21.3%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +3443.5%
~equal in Potassium ~403mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin B6Vitamin B6 +32%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +916.7%
Contains more Vitamin B1Vitamin B1 +144%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +24.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.949mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~1.8µg
~equal in Choline ~25.8mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Khorasan wheat DV% diff.
Selenium 2.3µg 81.5µg 144%
Vitamin B1 0.232mg 0.566mg 28%
Starch 52.41g 22%
Copper 0.335mg 0.506mg 19%
Iron 2.46mg 3.77mg 16%
Zinc 1.93mg 3.68mg 16%
Manganese 3.048mg 2.735mg 14%
Phosphorus 300mg 364mg 9%
Magnesium 164mg 130mg 8%
Vitamin B3 5.114mg 6.375mg 8%
Folate 27µg 7%
Vitamin B6 0.342mg 0.259mg 6%
Fiber 12.5g 11.1g 6%
Vitamin B2 0.115mg 0.184mg 5%
Protein 12.29g 14.54g 5%
Vitamin E 0.06mg 0.61mg 4%
Vitamin B5 1.045mg 0.949mg 2%
Carbs 75.87g 70.58g 2%
Calcium 35mg 22mg 1%
Sodium 17mg 5mg 1%
Polyunsaturated fat 0.541g 0.621g 1%
Fats 1.33g 2.13g 1%
Calories 342kcal 337kcal 0%
Net carbs 63.37g 59.48g N/A
Potassium 410mg 403mg 0%
Sugar 0.41g 7.84g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 1.9µg 1.8µg 0%
Trans fat 0.005g N/A
Choline 28.1mg 25.8mg 0%
Saturated fat 0.232g 0.196g 0%
Monounsaturated fat 0.173g 0.213g 0%
Tryptophan 0.19mg 0.13mg 0%
Threonine 0.354mg 0.442mg 0%
Isoleucine 0.455mg 0.566mg 0%
Leucine 0.83mg 1.112mg 0%
Lysine 0.339mg 0.416mg 0%
Methionine 0.19mg 0.251mg 0%
Phenylalanine 0.58mg 0.772mg 0%
Valine 0.554mg 0.687mg 0%
Histidine 0.285mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +18.3%
Contains more FatsFats +60.2%
Contains more WaterWater +23%
Contains more OtherOther +11.3%
~equal in Carbs ~70.58g

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -15.5%
Contains more Mono. FatMonounsaturated fat +23.1%
Contains more Poly. FatPolyunsaturated fat +14.8%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.