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  6. Bulgur vs. Papadum

Bulgur vs. Papadum — In-Depth Nutrition Comparison

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Summary of differences between bulgur and papadum

  • The amount of copper, iron, magnesium, fiber, folate, phosphorus, manganese, potassium, and zinc in papadum is higher than in bulgur.
  • Papadum covers your daily need for copper, 103% more than bulgur.
  • The amount of sodium in bulgur is lower.

These are the specific foods used in this comparison Bulgur, cooked and Papad.

Infographic

Bulgur vs Papadum 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
1
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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +746.9%
Contains more CalciumCalcium +1330%
Contains more PotassiumPotassium +1370.6%
Contains more IronIron +712.5%
Contains more CopperCopper +1230.7%
Contains more ZincZinc +496.5%
Contains more PhosphorusPhosphorus +862.5%
Contains more ManganeseManganese +156.5%
Contains more SeleniumSelenium +1283.3%

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.
Bulgur
Bulgur
1
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 0% 0% 4.3% 1% 69% 60% 28% 55% 66% 0% 1% 164%
Contains more Vitamin KVitamin K +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +386%
Contains more Vitamin B2Vitamin B2 +821.4%
Contains more Vitamin B3Vitamin B3 +47.2%
Contains more Vitamin B5Vitamin B5 +166.6%
Contains more Vitamin B6Vitamin B6 +243.4%
Contains more FolateFolate +1116.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Papadum DV% diff.
Copper 0.075mg 0.998mg 103%
Iron 0.96mg 7.8mg 86%
Sodium 5mg 1745mg 76%
Magnesium 32mg 271mg 57%
Fiber 4.5g 18.6g 56%
Folate 18µg 219µg 50%
Phosphorus 40mg 385mg 49%
Protein 3.08g 25.56g 45%
Manganese 0.609mg 1.562mg 41%
Potassium 68mg 1000mg 27%
Zinc 0.57mg 3.4mg 26%
Vitamin B1 0.057mg 0.277mg 18%
Vitamin B2 0.028mg 0.258mg 18%
Vitamin B6 0.083mg 0.285mg 16%
Calories 83kcal 371kcal 14%
Carbs 18.58g 59.87g 14%
Selenium 0.6µg 8.3µg 14%
Calcium 10mg 143mg 13%
Vitamin B5 0.344mg 0.917mg 11%
Polyunsaturated fat 0.098g 1.148g 7%
Fats 0.24g 3.25g 5%
Saturated fat 0.042g 1.084g 5%
Vitamin B3 1mg 1.472mg 3%
Cholesterol 0mg 4mg 1%
Vitamin A 0µg 13µg 1%
Choline 6.9mg 0.4mg 1%
Monounsaturated fat 0.031g 0.532g 1%
Protein per 100 calories 3.7g 6.9g N/A
Calories per 10 g protein 269kcal 145kcal N/A
Weight per 100 calories 120g 27g N/A
Unsaturated / Saturated Fat ratio 3.1 1.5 N/A
Net carbs 14.08g 41.27g N/A
Sugar 0.1g 0g N/A
Vitamin E 0.01mg 0.05mg 0%
Vitamin K 0.5µg 0.4µg 0%
Tryptophan 0.048mg 0.266mg 0%
Threonine 0.089mg 0.886mg 0%
Isoleucine 0.114mg 1.303mg 0%
Leucine 0.208mg 2.115mg 0%
Lysine 0.085mg 1.695mg 0%
Methionine 0.048mg 0.372mg 0%
Phenylalanine 0.145mg 1.491mg 0%
Valine 0.139mg 1.434mg 0%
Histidine 0.071mg 0.715mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more WaterWater +2128.1%
Contains more ProteinProtein +729.9%
Contains more FatsFats +1254.2%
Contains more CarbsCarbs +222.2%
Contains more OtherOther +2202.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +1616.1%
Contains more Poly. FatPolyunsaturated fat +1071.4%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.