Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cassava vs. Bulgur dry — In-Depth Nutrition Comparison

Compare

What are the main differences between cassava and bulgur dry?

  • Cassava is richer in vitamin C, yet bulgur dry is richer in manganese, fiber, phosphorus, magnesium, iron, vitamin B3, copper, vitamin B6, and vitamin B5.
  • Bulgur dry's daily need coverage for manganese is 116% higher.
  • Bulgur dry has a lower glycemic index than cassava.

We used Cassava, raw and Bulgur, dry types in this comparison.

Infographic

Cassava vs Bulgur dry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains less SodiumSodium -17.6%
Contains more MagnesiumMagnesium +681%
Contains more CalciumCalcium +118.8%
Contains more PotassiumPotassium +51.3%
Contains more IronIron +811.1%
Contains more CopperCopper +235%
Contains more ZincZinc +467.6%
Contains more PhosphorusPhosphorus +1011.1%
Contains more ManganeseManganese +693.8%
Contains more SeleniumSelenium +228.6%

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.
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +139.6%
Contains more Vitamin B3Vitamin B3 +498.8%
Contains more Vitamin B5Vitamin B5 +876.6%
Contains more Vitamin B6Vitamin B6 +288.6%
Contains more CholineCholine +18.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Cassava Bulgur dry DV% diff.
Manganese 0.384mg 3.048mg 116%
Fiber 1.8g 12.5g 43%
Phosphorus 27mg 300mg 39%
Magnesium 21mg 164mg 34%
Vitamin B3 0.854mg 5.114mg 27%
Iron 0.27mg 2.46mg 27%
Copper 0.1mg 0.335mg 26%
Vitamin C 20.6mg 0mg 23%
Protein 1.36g 12.29g 22%
Vitamin B6 0.088mg 0.342mg 20%
Vitamin B5 0.107mg 1.045mg 19%
Zinc 0.34mg 1.93mg 14%
Carbs 38.06g 75.87g 13%
Vitamin B1 0.087mg 0.232mg 12%
Calories 160kcal 342kcal 9%
Vitamin B2 0.048mg 0.115mg 5%
Potassium 271mg 410mg 4%
Selenium 0.7µg 2.3µg 3%
Polyunsaturated fat 0.048g 0.541g 3%
Calcium 16mg 35mg 2%
Fats 0.28g 1.33g 2%
Choline 23.7mg 28.1mg 1%
Saturated fat 0.074g 0.232g 1%
Vitamin E 0.19mg 0.06mg 1%
Net carbs 36.26g 63.37g N/A
Sugar 1.7g 0.41g N/A
Sodium 14mg 17mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 1.9µg 1.9µg 0%
Folate 27µg 27µg 0%
Monounsaturated fat 0.075g 0.173g 0%
Tryptophan 0.019mg 0.19mg 0%
Threonine 0.028mg 0.354mg 0%
Isoleucine 0.027mg 0.455mg 0%
Leucine 0.039mg 0.83mg 0%
Lysine 0.044mg 0.339mg 0%
Methionine 0.011mg 0.19mg 0%
Phenylalanine 0.026mg 0.58mg 0%
Valine 0.035mg 0.554mg 0%
Histidine 0.02mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +563.1%
Contains more ProteinProtein +803.7%
Contains more FatsFats +375%
Contains more CarbsCarbs +99.3%
Contains more OtherOther +143.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -68.1%
Contains more Mono. FatMonounsaturated fat +130.7%
Contains more Poly. FatPolyunsaturated fat +1027.1%

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.