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  6. Bulgur dry vs. Yogurt

Bulgur dry vs. Yogurt — In-Depth Nutrition Comparison

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How are bulgur dry and yogurt different?

  • Bulgur dry is richer in manganese, fiber, magnesium, copper, vitamin B3, iron, phosphorus, vitamin B6, and vitamin B1, while yogurt is higher in vitamin B12.
  • Bulgur dry covers your daily need for manganese, 132% more than yogurt.
  • Bulgur dry has a higher glycemic index (47) than yogurt (19).

Bulgur, dry and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Bulgur dry vs Yogurt 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%
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +1390.9%
Contains more PotassiumPotassium +190.8%
Contains more IronIron +3414.3%
Contains more CopperCopper +1870.6%
Contains more ZincZinc +271.2%
Contains more PhosphorusPhosphorus +122.2%
Contains less SodiumSodium -52.8%
Contains more ManganeseManganese +33766.7%
Contains more CalciumCalcium +214.3%
Contains more SeleniumSelenium +321.7%

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%
Yogurt
Yogurt
3
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +908.7%
Contains more Vitamin B3Vitamin B3 +2358.7%
Contains more Vitamin B5Vitamin B5 +215.7%
Contains more Vitamin B6Vitamin B6 +442.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +285.7%
Contains more CholineCholine +86.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +141.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Yogurt DV% diff.
Manganese 3.048mg 0.009mg 132%
Fiber 12.5g 0g 50%
Magnesium 164mg 11mg 36%
Copper 0.335mg 0.017mg 35%
Vitamin B3 5.114mg 0.208mg 31%
Vitamin B12 0µg 0.75µg 31%
Iron 2.46mg 0.07mg 30%
Carbs 75.87g 3.6g 24%
Phosphorus 300mg 135mg 24%
Vitamin B6 0.342mg 0.063mg 21%
Vitamin B1 0.232mg 0.023mg 17%
Vitamin B5 1.045mg 0.331mg 14%
Calories 342kcal 59kcal 14%
Zinc 1.93mg 0.52mg 13%
Vitamin B2 0.115mg 0.278mg 13%
Selenium 2.3µg 9.7µg 13%
Calcium 35mg 110mg 8%
Potassium 410mg 141mg 8%
Folate 27µg 7µg 5%
Polyunsaturated fat 0.541g 0.012g 4%
Protein 12.29g 10.19g 4%
Cholesterol 0mg 5mg 2%
Vitamin K 1.9µg 0µg 2%
Choline 28.1mg 15.1mg 2%
Fats 1.33g 0.39g 1%
Sodium 17mg 36mg 1%
Saturated fat 0.232g 0.117g 1%
Net carbs 63.37g 3.6g N/A
Sugar 0.41g 3.24g N/A
Vitamin E 0.06mg 0.01mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.006g N/A
Monounsaturated fat 0.173g 0.053g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +20.6%
Contains more FatsFats +241%
Contains more CarbsCarbs +2007.5%
Contains more OtherOther +109.7%
Contains more WaterWater +845.6%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +226.4%
Contains more Poly. FatPolyunsaturated fat +4408.3%
Contains less Sat. FatSaturated fat -49.6%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.