Bulgur vs. Bran — In-Depth Nutrition Comparison
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What are the differences between Bulgur and Bran?
- Bulgur is higher in Fiber, and Vitamin B3, yet Bran is higher in Manganese, Selenium, Phosphorus, and Vitamin B1.
- Bran's daily need coverage for Manganese is 15% more.
- Bulgur has 7 times more Vitamin B3 than Bran. While Bulgur has 1mg of Vitamin B3, Bran has only 0.144mg.
We used Bulgur, cooked and Oat bran, cooked types in this article.
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
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Copper
+13.6%
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Magnesium
+25%
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Phosphorus
+197.5%
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Potassium
+35.3%
Contains
less
Sodium
-80%
Contains
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Manganese
+58.3%
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Selenium
+1183.3%
Equal in Calcium - 10
Equal in Iron - 0.88
Equal in Zinc - 0.53
Contains
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Copper
+13.6%
Contains
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Magnesium
+25%
Contains
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Phosphorus
+197.5%
Contains
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Potassium
+35.3%
Contains
less
Sodium
-80%
Contains
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Manganese
+58.3%
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Selenium
+1183.3%
Equal in Calcium - 10
Equal in Iron - 0.88
Equal in Zinc - 0.53
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.
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Contains
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Vitamin A
+∞%
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Vitamin B3
+594.4%
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Vitamin B5
+58.5%
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Vitamin B6
+232%
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Folate
+200%
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Vitamin B1
+180.7%
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Vitamin B2
+21.4%
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Vitamin A
+∞%
Contains
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Vitamin B3
+594.4%
Contains
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Vitamin B5
+58.5%
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Vitamin B6
+232%
Contains
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Folate
+200%
Contains
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Vitamin B1
+180.7%
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Vitamin B2
+21.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+62.4%
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Fats
+258.3%
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Other
+44.1%
Equal in Protein - 3.21
Equal in Water - 84
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Carbs
+62.4%
Contains
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Fats
+258.3%
Contains
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Other
+44.1%
Equal in Protein - 3.21
Equal in Water - 84
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-74.2%
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Monounsaturated Fat
+838.7%
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Polyunsaturated fat
+245.9%
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Saturated Fat
-74.2%
Contains
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Monounsaturated Fat
+838.7%
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Polyunsaturated fat
+245.9%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.08g | 8.84g |
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| Protein | 3.08g | 3.21g |
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| Fats | 0.24g | 0.86g |
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| Carbs | 18.58g | 11.44g |
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| Calories | 83kcal | 40kcal |
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| Sugar | 0.1g |
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| Fiber | 4.5g | 2.6g |
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| Calcium | 10mg | 10mg | |
| Iron | 0.96mg | 0.88mg |
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| Magnesium | 32mg | 40mg |
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| Phosphorus | 40mg | 119mg |
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| Potassium | 68mg | 92mg |
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| Sodium | 5mg | 1mg |
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| Zinc | 0.57mg | 0.53mg |
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| Copper | 0.075mg | 0.066mg |
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| Manganese | 0.609mg | 0.964mg |
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| Selenium | 0.6µg | 7.7µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 0.01mg |
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| Vitamin B1 | 0.057mg | 0.16mg |
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| Vitamin B2 | 0.028mg | 0.034mg |
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| Vitamin B3 | 1mg | 0.144mg |
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| Vitamin B5 | 0.344mg | 0.217mg |
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| Vitamin B6 | 0.083mg | 0.025mg |
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| Folate | 18µg | 6µg |
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| Vitamin K | 0.5µg |
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| Tryptophan | 0.048mg | 0.057mg |
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| Threonine | 0.089mg | 0.086mg |
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| Isoleucine | 0.114mg | 0.114mg | |
| Leucine | 0.208mg | 0.235mg |
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| Lysine | 0.085mg | 0.13mg |
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| Methionine | 0.048mg | 0.057mg |
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| Phenylalanine | 0.145mg | 0.155mg |
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| Valine | 0.139mg | 0.165mg |
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| Histidine | 0.071mg | 0.07mg |
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| Saturated Fat | 0.042g | 0.163g |
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| Monounsaturated Fat | 0.031g | 0.291g |
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| Polyunsaturated fat | 0.098g | 0.339g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
8%
6%
Minerals Daily Need Coverage Score
21%
33%
Comparison summary
Which food is lower in Saturated Fat?
Bulgur is lower in Saturated Fat (difference - 0.121g)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Bulgur is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 4mg)
Which food is cheaper?
Bran is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.