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  6. Couscous vs. Bulgur dry

Couscous vs. Bulgur dry — In-Depth Nutrition Comparison

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Differences between couscous and bulgur dry

  • Couscous has more selenium, while bulgur dry has more manganese, fiber, phosphorus, magnesium, copper, iron, vitamin B3, vitamin B6, and zinc.
  • Bulgur dry's daily need coverage for manganese is 129% higher.
  • Bulgur dry contains 12 times less selenium than couscous. Couscous contains 27.5µg of selenium, while bulgur dry contains 2.3µg.
  • Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of couscous is 65.

The food types used in this comparison are Couscous, cooked and Bulgur, dry.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 -70.6%
Contains more SeleniumSelenium +1095.7%
Contains more MagnesiumMagnesium +1950%
Contains more CalciumCalcium +337.5%
Contains more PotassiumPotassium +606.9%
Contains more IronIron +547.4%
Contains more CopperCopper +717.1%
Contains more ZincZinc +642.3%
Contains more PhosphorusPhosphorus +1263.6%
Contains more ManganeseManganese +3528.6%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 EVitamin E +116.7%
Contains more Vitamin B1Vitamin B1 +268.3%
Contains more Vitamin B2Vitamin B2 +325.9%
Contains more Vitamin B3Vitamin B3 +420.2%
Contains more Vitamin B5Vitamin B5 +181.7%
Contains more Vitamin B6Vitamin B6 +570.6%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +80%
Contains more CholineCholine +751.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Bulgur dry DV% diff.
Manganese 0.084mg 3.048mg 129%
Selenium 27.5µg 2.3µg 46%
Fiber 1.4g 12.5g 44%
Phosphorus 22mg 300mg 40%
Magnesium 8mg 164mg 37%
Copper 0.041mg 0.335mg 33%
Vitamin B3 0.983mg 5.114mg 26%
Iron 0.38mg 2.46mg 26%
Vitamin B6 0.051mg 0.342mg 22%
Carbs 23.22g 75.87g 18%
Protein 3.79g 12.29g 17%
Zinc 0.26mg 1.93mg 15%
Vitamin B1 0.063mg 0.232mg 14%
Vitamin B5 0.371mg 1.045mg 13%
Calories 112kcal 342kcal 12%
Potassium 58mg 410mg 10%
Vitamin B2 0.027mg 0.115mg 7%
Choline 3.3mg 28.1mg 5%
Polyunsaturated fat 0.064g 0.541g 3%
Calcium 8mg 35mg 3%
Folate 15µg 27µg 3%
Fats 0.16g 1.33g 2%
Vitamin K 0.1µg 1.9µg 2%
Saturated fat 0.029g 0.232g 1%
Sodium 5mg 17mg 1%
Net carbs 21.82g 63.37g N/A
Sugar 0.1g 0.41g N/A
Vitamin E 0.13mg 0.06mg 0%
Monounsaturated fat 0.022g 0.173g 0%
Tryptophan 0.049mg 0.19mg 0%
Threonine 0.1mg 0.354mg 0%
Isoleucine 0.147mg 0.455mg 0%
Leucine 0.259mg 0.83mg 0%
Lysine 0.073mg 0.339mg 0%
Methionine 0.059mg 0.19mg 0%
Phenylalanine 0.184mg 0.58mg 0%
Valine 0.162mg 0.554mg 0%
Histidine 0.077mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +706.3%
Contains more ProteinProtein +224.3%
Contains more FatsFats +731.3%
Contains more CarbsCarbs +226.7%
Contains more OtherOther +480.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -87.5%
Contains more Mono. FatMonounsaturated fat +686.4%
Contains more Poly. FatPolyunsaturated fat +745.3%

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.