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Bulgur vs. Potato — In-Depth Nutrition Comparison

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What are the differences between bulgur and potatoes?

  • Bulgur is higher in manganese and fiber, yet potatoes are higher in vitamin B6, potassium, and vitamin C.
  • Potatoes' daily need coverage for vitamin B6 is 18% more.
  • Bulgur has 3 times more manganese than potatoes. While bulgur has 0.609mg of manganese, potatoes have only 0.219mg.
  • The glycemic index of bulgur is lower.

We used Bulgur, cooked and Potatoes, baked, flesh, and skin, without salt types in this article.

Infographic

Bulgur vs Potato 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.
Bulgur
5
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%
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more MagnesiumMagnesium +14.3%
Contains more ZincZinc +58.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +178.1%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +686.8%
Contains more IronIron +12.5%
Contains more CopperCopper +57.3%
Contains more PhosphorusPhosphorus +75%

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
0
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% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Potato
10
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +12.3%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B6Vitamin B6 +274.7%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +55.6%
Contains more CholineCholine +114.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.376mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Potato DV% diff.
Vitamin B6 0.083mg 0.311mg 18%
Manganese 0.609mg 0.219mg 17%
Potassium 68mg 535mg 14%
Vitamin C 0mg 9.6mg 11%
Fiber 4.5g 2.2g 9%
Starch 17.27g 7%
Copper 0.075mg 0.118mg 5%
Phosphorus 40mg 70mg 4%
Folate 18µg 28µg 3%
Vitamin B3 1mg 1.41mg 3%
Iron 0.96mg 1.08mg 2%
Zinc 0.57mg 0.36mg 2%
Vitamin B2 0.028mg 0.048mg 2%
Calories 83kcal 93kcal 1%
Vitamin B5 0.344mg 0.376mg 1%
Vitamin K 0.5µg 2µg 1%
Choline 6.9mg 14.8mg 1%
Protein 3.08g 2.5g 1%
Vitamin B1 0.057mg 0.064mg 1%
Magnesium 32mg 28mg 1%
Calcium 10mg 15mg 1%
Carbs 18.58g 21.15g 1%
Fats 0.24g 0.13g 0%
Net carbs 14.08g 18.95g N/A
Sugar 0.1g 1.18g N/A
Sodium 5mg 10mg 0%
Vitamin E 0.01mg 0.04mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.042g 0.034g 0%
Monounsaturated fat 0.031g 0.003g 0%
Polyunsaturated fat 0.098g 0.057g 0%
Tryptophan 0.048mg 0.025mg 0%
Threonine 0.089mg 0.081mg 0%
Isoleucine 0.114mg 0.08mg 0%
Leucine 0.208mg 0.119mg 0%
Lysine 0.085mg 0.13mg 0%
Methionine 0.048mg 0.038mg 0%
Phenylalanine 0.145mg 0.099mg 0%
Valine 0.139mg 0.125mg 0%
Histidine 0.071mg 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more ProteinProtein +23.2%
Contains more FatsFats +84.6%
Contains more CarbsCarbs +13.8%
Contains more OtherOther +291.2%
~equal in Water ~74.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +933.3%
Contains more Poly. FatPolyunsaturated fat +71.9%
Contains less Sat. FatSaturated fat -19%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.