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.
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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 CopperCopper | +13.6% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +35.3% |
| Contains more PhosphorusPhosphorus | +197.5% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +58.3% |
| Contains more SeleniumSelenium | +1183.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +594.4% |
| Contains more Vitamin B5Vitamin B5 | +58.5% |
| Contains more Vitamin B6Vitamin B6 | +232% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +180.7% |
| Contains more Vitamin B2Vitamin B2 | +21.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.609mg | 0.964mg | 15% |
| Selenium | 0.6µg | 7.7µg | 13% |
| Phosphorus | 40mg | 119mg | 11% |
| Vitamin B1 | 0.057mg | 0.16mg | 9% |
| Fiber | 4.5g | 2.6g | 8% |
| Vitamin B3 | 1mg | 0.144mg | 5% |
| Vitamin B6 | 0.083mg | 0.025mg | 4% |
| Folate | 18µg | 6µg | 3% |
| Vitamin B5 | 0.344mg | 0.217mg | 3% |
| Polyunsaturated fat | 0.098g | 0.339g | 2% |
| Calories | 83kcal | 40kcal | 2% |
| Magnesium | 32mg | 40mg | 2% |
| Carbs | 18.58g | 11.44g | 2% |
| Copper | 0.075mg | 0.066mg | 1% |
| Monounsaturated fat | 0.031g | 0.291g | 1% |
| Iron | 0.96mg | 0.88mg | 1% |
| Potassium | 68mg | 92mg | 1% |
| Fats | 0.24g | 0.86g | 1% |
| Choline | 6.9mg | 1% | |
| Saturated fat | 0.042g | 0.163g | 1% |
| Protein | 3.08g | 3.21g | 0% |
| Net carbs | 14.08g | 8.84g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Sugar | 0.1g | N/A | |
| Zinc | 0.57mg | 0.53mg | 0% |
| Sodium | 5mg | 1mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B2 | 0.028mg | 0.034mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.048mg | 0.057mg | 0% |
| Threonine | 0.089mg | 0.086mg | 0% |
| Isoleucine | 0.114mg | 0.114mg | 0% |
| Leucine | 0.208mg | 0.235mg | 0% |
| Lysine | 0.085mg | 0.13mg | 0% |
| Methionine | 0.048mg | 0.057mg | 0% |
| Phenylalanine | 0.145mg | 0.155mg | 0% |
| Valine | 0.139mg | 0.165mg | 0% |
| Histidine | 0.071mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +62.4% |
| Contains more FatsFats | +258.3% |
| Contains more OtherOther | +44.1% |
~equal in
Protein
~3.21g
~equal in
Water
~84g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.2% |
| Contains more Mono. FatMonounsaturated fat | +838.7% |
| Contains more Poly. FatPolyunsaturated fat | +245.9% |
