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Plantain raw vs. Bulgur dry — In-Depth Nutrition Comparison

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How are plantain raw and bulgur dry different?

  • Plantain raw is higher in vitamin A and vitamin C; however, bulgur dry is richer in fiber, phosphorus, magnesium, copper, vitamin B3, iron, zinc, and vitamin B5.
  • Daily need coverage for fiber for bulgur dry is 41% higher.

Plantains, raw and Bulgur, dry are the varieties used in this article.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 more PotassiumPotassium +21.7%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +343.2%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +310%
Contains more CopperCopper +313.6%
Contains more ZincZinc +1278.6%
Contains more PhosphorusPhosphorus +782.4%
Contains more SeleniumSelenium +53.3%

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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +133.3%
Contains more Vitamin B1Vitamin B1 +346.2%
Contains more Vitamin B2Vitamin B2 +113%
Contains more Vitamin B3Vitamin B3 +645.5%
Contains more Vitamin B5Vitamin B5 +301.9%
Contains more Vitamin B6Vitamin B6 +14.4%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +22.7%
Contains more CholineCholine +108.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +625.3%
Contains more ProteinProtein +845.4%
Contains more FatsFats +259.5%
Contains more CarbsCarbs +137.9%
Contains more OtherOther +30.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -38.4%
Contains more Mono. FatMonounsaturated fat +440.6%
Contains more Poly. FatPolyunsaturated fat +684.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Bulgur dry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Bulgur dry DV% diff.
Manganese 3.048mg 133%
Fiber 2.3g 12.5g 41%
Phosphorus 34mg 300mg 38%
Magnesium 37mg 164mg 30%
Vitamin B3 0.686mg 5.114mg 28%
Copper 0.081mg 0.335mg 28%
Iron 0.6mg 2.46mg 23%
Protein 1.3g 12.29g 22%
Vitamin C 18.4mg 0mg 20%
Zinc 0.14mg 1.93mg 16%
Vitamin B5 0.26mg 1.045mg 16%
Vitamin B1 0.052mg 0.232mg 15%
Carbs 31.89g 75.87g 15%
Calories 122kcal 342kcal 11%
Vitamin A 56µg 0µg 6%
Vitamin B2 0.054mg 0.115mg 5%
Choline 13.5mg 28.1mg 3%
Polyunsaturated fat 0.069g 0.541g 3%
Potassium 499mg 410mg 3%
Calcium 3mg 35mg 3%
Vitamin B6 0.299mg 0.342mg 3%
Vitamin E 0.14mg 0.06mg 1%
Selenium 1.5µg 2.3µg 1%
Fats 0.37g 1.33g 1%
Vitamin K 0.7µg 1.9µg 1%
Folate 22µg 27µg 1%
Sodium 4mg 17mg 1%
Net carbs 29.59g 63.37g N/A
Sugar 15g 0.41g N/A
Saturated fat 0.143g 0.232g 0%
Monounsaturated fat 0.032g 0.173g 0%
Tryptophan 0.015mg 0.19mg 0%
Threonine 0.034mg 0.354mg 0%
Isoleucine 0.036mg 0.455mg 0%
Leucine 0.059mg 0.83mg 0%
Lysine 0.06mg 0.339mg 0%
Methionine 0.017mg 0.19mg 0%
Phenylalanine 0.044mg 0.58mg 0%
Valine 0.046mg 0.554mg 0%
Histidine 0.064mg 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Bulgur dry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
28%
Bulgur dry
Minerals Daily Need Coverage Score
15%
Plantain raw
96%
Bulgur dry

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.089g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 14.59g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.