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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur dry
Bulgur dry
3
:
5
Khorasan wheat
Khorasan wheat
Contains more Calcium +59.1%
Contains more Magnesium +26.2%
Contains more Iron +53.3%
Contains more Phosphorus +21.3%
Contains less Sodium -70.6%
Contains more Zinc +90.7%
Contains more Copper +51%
Equal in Potassium - 403
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains more Calcium +59.1%
Contains more Magnesium +26.2%
Contains more Iron +53.3%
Contains more Phosphorus +21.3%
Contains less Sodium -70.6%
Contains more Zinc +90.7%
Contains more Copper +51%
Equal in Potassium - 403

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur dry
Bulgur dry
6
:
5
Khorasan wheat
Khorasan wheat
Contains more Vitamin B5 +10.1%
Contains more Vitamin B6 +32%
Contains more Vitamin A +11.1%
Contains more Vitamin E +916.7%
Contains more Vitamin B1 +144%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +24.7%
Equal in Vitamin B5 - 0.949
Equal in Vitamin K - 1.8
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin B5 +10.1%
Contains more Vitamin B6 +32%
Contains more Vitamin A +11.1%
Contains more Vitamin E +916.7%
Contains more Vitamin B1 +144%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +24.7%
Equal in Vitamin B5 - 0.949
Equal in Vitamin K - 1.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
4
Khorasan wheat
Khorasan wheat
Contains more Protein +18.3%
Contains more Fats +60.2%
Contains more Water +23%
Contains more Other +11.3%
Equal in Carbs - 70.58
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Khorasan wheat
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 Protein +18.3%
Contains more Fats +60.2%
Contains more Water +23%
Contains more Other +11.3%
Equal in Carbs - 70.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
0
:
3
Khorasan wheat
Khorasan wheat
Contains less Saturated Fat -15.5%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +14.8%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains less Saturated Fat -15.5%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +14.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur dry Khorasan wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Khorasan wheat Opinion
Net carbs 63.37g 59.48g Bulgur dry
Protein 12.29g 14.54g Khorasan wheat
Fats 1.33g 2.13g Khorasan wheat
Carbs 75.87g 70.58g Bulgur dry
Calories 342kcal 337kcal Bulgur dry
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 0.41g 7.84g Bulgur dry
Fiber 12.5g 11.1g Bulgur dry
Calcium 35mg 22mg Bulgur dry
Iron 2.46mg 3.77mg Khorasan wheat
Magnesium 164mg 130mg Bulgur dry
Phosphorus 300mg 364mg Khorasan wheat
Potassium 410mg 403mg Bulgur dry
Sodium 17mg 5mg Khorasan wheat
Zinc 1.93mg 3.68mg Khorasan wheat
Copper 0.335mg 0.506mg Khorasan wheat
Vitamin A 9IU 10IU Khorasan wheat
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 0.06mg 0.61mg Khorasan wheat
Vitamin B1 0.232mg 0.566mg Khorasan wheat
Vitamin B2 0.115mg 0.184mg Khorasan wheat
Vitamin B3 5.114mg 6.375mg Khorasan wheat
Vitamin B5 1.045mg 0.949mg Bulgur dry
Vitamin B6 0.342mg 0.259mg Bulgur dry
Folate 27µg Bulgur dry
Vitamin K 1.9µg 1.8µg Bulgur dry
Tryptophan 0.19mg 0.13mg Bulgur dry
Threonine 0.354mg 0.442mg Khorasan wheat
Isoleucine 0.455mg 0.566mg Khorasan wheat
Leucine 0.83mg 1.112mg Khorasan wheat
Lysine 0.339mg 0.416mg Khorasan wheat
Methionine 0.19mg 0.251mg Khorasan wheat
Phenylalanine 0.58mg 0.772mg Khorasan wheat
Valine 0.554mg 0.687mg Khorasan wheat
Histidine 0.285mg 0.379mg Khorasan wheat
Trans Fat 0.005g Bulgur dry
Saturated Fat 0.232g 0.196g Khorasan wheat
Monounsaturated Fat 0.173g 0.213g Khorasan wheat
Polyunsaturated fat 0.541g 0.621g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Khorasan wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
Bulgur dry
36%
Khorasan wheat
Minerals Daily Need Coverage Score
69%
Bulgur dry
88%
Khorasan wheat

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 7)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 7.43g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.