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  6. Dates vs. Bulgur dry

Dates vs. Bulgur dry — In-Depth Nutrition Comparison

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How are dates and bulgur dry different?

  • Bulgur dry has more manganese, phosphorus, magnesium, vitamin B3, fiber, iron, vitamin B1, zinc, copper, and vitamin B6 than dates.
  • Daily need coverage for manganese for bulgur dry is 121% higher.

Dates, deglet noor and Bulgur, dry are the varieties used in this article.

Infographic

Dates vs Bulgur dry 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.
Dates
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 CalciumCalcium +11.4%
Contains more PotassiumPotassium +60%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +30.4%
Contains more MagnesiumMagnesium +281.4%
Contains more IronIron +141.2%
Contains more CopperCopper +62.6%
Contains more ZincZinc +565.5%
Contains more PhosphorusPhosphorus +383.9%
Contains more ManganeseManganese +1063.4%

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.
Dates
Dates
2
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 KVitamin K +42.1%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +346.2%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +301.4%
Contains more Vitamin B5Vitamin B5 +77.4%
Contains more Vitamin B6Vitamin B6 +107.3%
Contains more FolateFolate +42.1%
Contains more CholineCholine +346%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Bulgur dry DV% diff.
Manganese 0.262mg 3.048mg 121%
Phosphorus 62mg 300mg 34%
Magnesium 43mg 164mg 29%
Fructose 19.56g 24%
Vitamin B3 1.274mg 5.114mg 24%
Protein 2.45g 12.29g 20%
Iron 1.02mg 2.46mg 18%
Fiber 8g 12.5g 18%
Vitamin B1 0.052mg 0.232mg 15%
Zinc 0.29mg 1.93mg 15%
Vitamin B6 0.165mg 0.342mg 14%
Copper 0.206mg 0.335mg 14%
Vitamin B5 0.589mg 1.045mg 9%
Potassium 656mg 410mg 7%
Choline 6.3mg 28.1mg 4%
Vitamin B2 0.066mg 0.115mg 4%
Calories 282kcal 342kcal 3%
Polyunsaturated fat 0.019g 0.541g 3%
Folate 19µg 27µg 2%
Selenium 3µg 2.3µg 1%
Vitamin K 2.7µg 1.9µg 1%
Fats 0.39g 1.33g 1%
Saturated fat 0.032g 0.232g 1%
Sodium 2mg 17mg 1%
Vitamin C 0.4mg 0mg 0%
Carbs 75.03g 75.87g 0%
Net carbs 67.03g 63.37g N/A
Calcium 39mg 35mg 0%
Sugar 63.35g 0.41g N/A
Vitamin E 0.05mg 0.06mg 0%
Monounsaturated fat 0.036g 0.173g 0%
Tryptophan 0.012mg 0.19mg 0%
Threonine 0.043mg 0.354mg 0%
Isoleucine 0.049mg 0.455mg 0%
Leucine 0.084mg 0.83mg 0%
Lysine 0.066mg 0.339mg 0%
Methionine 0.022mg 0.19mg 0%
Phenylalanine 0.05mg 0.58mg 0%
Valine 0.071mg 0.554mg 0%
Histidine 0.032mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +128.1%
Contains more ProteinProtein +401.6%
Contains more FatsFats +241%
~equal in Carbs ~75.87g
~equal in Other ~1.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -86.2%
Contains more Mono. FatMonounsaturated fat +380.6%
Contains more Poly. FatPolyunsaturated fat +2747.4%

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.