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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 of 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.

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.
Bulgur dry
Bulgur dry
7
:
3
Flour
Flour
Contains more Calcium +133.3%
Contains more Magnesium +645.5%
Contains more Phosphorus +177.8%
Contains more Potassium +283.2%
Contains more Zinc +175.7%
Contains more Copper +132.6%
Contains more Manganese +346.9%
Contains more Iron +88.6%
Contains less Sodium -88.2%
Contains more Selenium +1373.9%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +133.3%
Contains more Magnesium +645.5%
Contains more Phosphorus +177.8%
Contains more Potassium +283.2%
Contains more Zinc +175.7%
Contains more Copper +132.6%
Contains more Manganese +346.9%
Contains more Iron +88.6%
Contains less Sodium -88.2%
Contains more Selenium +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.
Bulgur dry
Bulgur dry
4
:
4
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +677.3%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B2 +329.6%
Contains more Vitamin B3 +15.4%
Contains more Folate +577.8%
Equal in Vitamin E - 0.06
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +677.3%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B2 +329.6%
Contains more Vitamin B3 +15.4%
Contains more Folate +577.8%
Equal in Vitamin E - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
3
:
2
Flour
Flour
Contains more Protein +19%
Contains more Fats +35.7%
Contains more Other +228.3%
Contains more Water +32.4%
Equal in Carbs - 76.31
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Flour
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 Protein +19%
Contains more Fats +35.7%
Contains more Other +228.3%
Contains more Water +32.4%
Equal in Carbs - 76.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +98.9%
Contains more Polyunsaturated fat +31%
Contains less Saturated Fat -33.2%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +98.9%
Contains more Polyunsaturated fat +31%
Contains less Saturated 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.
Bulgur dry Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Flour Opinion
Net carbs 63.37g 73.61g Flour
Protein 12.29g 10.33g Bulgur dry
Fats 1.33g 0.98g Bulgur dry
Carbs 75.87g 76.31g Flour
Calories 342kcal 364kcal Flour
Sugar 0.41g 0.27g Flour
Fiber 12.5g 2.7g Bulgur dry
Calcium 35mg 15mg Bulgur dry
Iron 2.46mg 4.64mg Flour
Magnesium 164mg 22mg Bulgur dry
Phosphorus 300mg 108mg Bulgur dry
Potassium 410mg 107mg Bulgur dry
Sodium 17mg 2mg Flour
Zinc 1.93mg 0.7mg Bulgur dry
Copper 0.335mg 0.144mg Bulgur dry
Manganese 3.048mg 0.682mg Bulgur dry
Selenium 2.3µg 33.9µg Flour
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.06mg
Vitamin B1 0.232mg 0.785mg Flour
Vitamin B2 0.115mg 0.494mg Flour
Vitamin B3 5.114mg 5.904mg Flour
Vitamin B5 1.045mg 0.438mg Bulgur dry
Vitamin B6 0.342mg 0.044mg Bulgur dry
Folate 27µg 183µg Flour
Vitamin K 1.9µg 0.3µg Bulgur dry
Tryptophan 0.19mg 0.127mg Bulgur dry
Threonine 0.354mg 0.281mg Bulgur dry
Isoleucine 0.455mg 0.357mg Bulgur dry
Leucine 0.83mg 0.71mg Bulgur dry
Lysine 0.339mg 0.228mg Bulgur dry
Methionine 0.19mg 0.183mg Bulgur dry
Phenylalanine 0.58mg 0.52mg Bulgur dry
Valine 0.554mg 0.415mg Bulgur dry
Histidine 0.285mg 0.23mg Bulgur dry
Saturated Fat 0.232g 0.155g Flour
Monounsaturated Fat 0.173g 0.087g Bulgur dry
Polyunsaturated fat 0.541g 0.413g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Flour
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 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
29%
Bulgur dry
50%
Flour
Minerals Daily Need Coverage Score
96%
Bulgur dry
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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.