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Bulgur vs. Butterbur — In-Depth Nutrition Comparison

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How are bulgur and butterbur different?

  • Bulgur is higher in manganese, iron, and vitamin B5; however, butterbur is richer in vitamin C, potassium, and calcium.
  • Daily need coverage for vitamin C for butterbur is 35% higher.
  • Bulgur contains 11 times more vitamin B5 than butterbur. While bulgur contains 0.344mg of vitamin B5, butterbur contains only 0.032mg.

Bulgur, cooked and Butterbur, (fuki), raw are the varieties used in this article.

Infographic

Bulgur vs Butterbur 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
Bulgur
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +128.6%
Contains more IronIron +860%
Contains more ZincZinc +256.3%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +122.3%
Contains more CalciumCalcium +930%
Contains more PotassiumPotassium +863.2%
Contains more CopperCopper +37.3%
Contains more SeleniumSelenium +50%

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
Bulgur
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +185%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B5Vitamin B5 +975%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +15.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Butterbur DV% diff.
Vitamin C 0mg 31.5mg 35%
Fiber 4.5g 18%
Potassium 68mg 655mg 17%
Manganese 0.609mg 0.274mg 15%
Iron 0.96mg 0.1mg 11%
Calcium 10mg 103mg 9%
Vitamin B5 0.344mg 0.032mg 6%
Protein 3.08g 0.39g 5%
Carbs 18.58g 3.61g 5%
Vitamin B3 1mg 0.2mg 5%
Magnesium 32mg 14mg 4%
Zinc 0.57mg 0.16mg 4%
Phosphorus 40mg 12mg 4%
Calories 83kcal 14kcal 3%
Copper 0.075mg 0.103mg 3%
Vitamin B1 0.057mg 0.02mg 3%
Folate 18µg 10µg 2%
Selenium 0.6µg 0.9µg 1%
Vitamin B2 0.028mg 0.02mg 1%
Vitamin B6 0.083mg 0.096mg 1%
Choline 6.9mg 1%
Polyunsaturated fat 0.098g 1%
Protein per 100 calories 3.7g 2.8g N/A
Calories per 10 g protein 269kcal 359kcal N/A
Weight per 100 calories 120g 714g N/A
Fats 0.24g 0.04g 0%
Net carbs 14.08g 3.61g N/A
Sugar 0.1g N/A
Sodium 5mg 7mg 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.042g 0%
Monounsaturated fat 0.031g 0%
Tryptophan 0.048mg 0%
Threonine 0.089mg 0%
Isoleucine 0.114mg 0%
Leucine 0.208mg 0%
Lysine 0.085mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.145mg 0%
Valine 0.139mg 0%
Histidine 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
3
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +689.7%
Contains more FatsFats +500%
Contains more CarbsCarbs +414.7%
Contains more WaterWater +21.5%
Contains more OtherOther +329.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.