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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
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
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
46%
Minerals Daily Need Coverage Score
96%
59%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.077g)
Which food is cheaper?
Flour is cheaper (difference - $1)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.