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  6. Bulgur dry vs. Flour

Bulgur dry vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between bulgur dry and flour

  • Bulgur dry has more manganese, fiber, magnesium, phosphorus, and vitamin B6, while flour has more selenium, vitamin B1, folate, vitamin B2, and iron.
  • Bulgur dry covers your daily need for manganese, 103% more than flour.
  • Bulgur dry contains 8 times more vitamin B6 than flour. While bulgur dry contains 0.342mg of vitamin B6, flour contains only 0.044mg.
  • Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Bulgur, dry and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Bulgur dry vs Flour 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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +645.5%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +283.2%
Contains more CopperCopper +132.6%
Contains more ZincZinc +175.7%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +346.9%
Contains more IronIron +88.6%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +1373.9%

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%
Flour
Flour
4
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% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin B5Vitamin B5 +138.6%
Contains more Vitamin B6Vitamin B6 +677.3%
Contains more Vitamin KVitamin K +533.3%
Contains more CholineCholine +170.2%
Contains more Vitamin B1Vitamin B1 +238.4%
Contains more Vitamin B2Vitamin B2 +329.6%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more FolateFolate +577.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.06mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Flour DV% diff.
Manganese 3.048mg 0.682mg 103%
Selenium 2.3µg 33.9µg 57%
Vitamin B1 0.232mg 0.785mg 46%
Fiber 12.5g 2.7g 39%
Folate 27µg 183µg 39%
Magnesium 164mg 22mg 34%
Vitamin B2 0.115mg 0.494mg 29%
Phosphorus 300mg 108mg 27%
Iron 2.46mg 4.64mg 27%
Vitamin B6 0.342mg 0.044mg 23%
Copper 0.335mg 0.144mg 21%
Vitamin B5 1.045mg 0.438mg 12%
Zinc 1.93mg 0.7mg 11%
Potassium 410mg 107mg 9%
Vitamin B3 5.114mg 5.904mg 5%
Protein 12.29g 10.33g 4%
Choline 28.1mg 10.4mg 3%
Calcium 35mg 15mg 2%
Vitamin K 1.9µg 0.3µg 1%
Polyunsaturated fat 0.541g 0.413g 1%
Calories 342kcal 364kcal 1%
Sodium 17mg 2mg 1%
Fats 1.33g 0.98g 1%
Carbs 75.87g 76.31g 0%
Net carbs 63.37g 73.61g N/A
Sugar 0.41g 0.27g N/A
Vitamin E 0.06mg 0.06mg 0%
Saturated fat 0.232g 0.155g 0%
Monounsaturated fat 0.173g 0.087g 0%
Tryptophan 0.19mg 0.127mg 0%
Threonine 0.354mg 0.281mg 0%
Isoleucine 0.455mg 0.357mg 0%
Leucine 0.83mg 0.71mg 0%
Lysine 0.339mg 0.228mg 0%
Methionine 0.19mg 0.183mg 0%
Phenylalanine 0.58mg 0.52mg 0%
Valine 0.554mg 0.415mg 0%
Histidine 0.285mg 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +19%
Contains more FatsFats +35.7%
Contains more OtherOther +228.3%
Contains more WaterWater +32.4%
~equal in Carbs ~76.31g

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +98.9%
Contains more Poly. FatPolyunsaturated fat +31%
Contains less Sat. FatSaturated fat -33.2%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.