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  6. Edible mushroom vs. Bulgur dry

Edible mushroom vs. Bulgur dry — In-Depth Nutrition Comparison

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Important differences between edible mushroom and bulgur dry

  • Edible mushroom has more vitamin B2 and selenium; however, bulgur dry is richer in manganese, fiber, magnesium, phosphorus, iron, vitamin B6, zinc, and vitamin B1.
  • Bulgur dry's daily need coverage for manganese is 130% more.
  • Edible mushroom contains 4 times more selenium than bulgur dry. Edible mushroom contains 9.3µg of selenium, while bulgur dry contains 2.3µg.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of edible mushroom is 32.

The food varieties used in the comparison are Mushrooms, white, raw and Bulgur, dry.

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 +304.3%
Contains more MagnesiumMagnesium +1722.2%
Contains more CalciumCalcium +1066.7%
Contains more PotassiumPotassium +28.9%
Contains more IronIron +392%
Contains more ZincZinc +271.2%
Contains more PhosphorusPhosphorus +248.8%
Contains more ManganeseManganese +6385.1%
~equal in Copper ~0.335mg

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +249.6%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +186.4%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B6Vitamin B6 +228.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.8%
Contains more CholineCholine +62.4%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Edible mushroom Bulgur dry DV% diff.
Manganese 0.047mg 3.048mg 130%
Fiber 1g 12.5g 46%
Magnesium 9mg 164mg 37%
Phosphorus 86mg 300mg 31%
Iron 0.5mg 2.46mg 25%
Carbs 3.26g 75.87g 24%
Vitamin B2 0.402mg 0.115mg 22%
Vitamin B6 0.104mg 0.342mg 18%
Protein 3.09g 12.29g 18%
Calories 22kcal 342kcal 16%
Selenium 9.3µg 2.3µg 13%
Zinc 0.52mg 1.93mg 13%
Vitamin B1 0.081mg 0.232mg 13%
Vitamin B3 3.607mg 5.114mg 9%
Vitamin B5 1.497mg 1.045mg 9%
Folate 17µg 27µg 3%
Potassium 318mg 410mg 3%
Polyunsaturated fat 0.16g 0.541g 3%
Calcium 3mg 35mg 3%
Choline 17.3mg 28.1mg 2%
Vitamin K 0µg 1.9µg 2%
Vitamin B12 0.04µg 0µg 2%
Fats 0.34g 1.33g 2%
Copper 0.318mg 0.335mg 2%
Vitamin C 2.1mg 0mg 2%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Saturated fat 0.05g 0.232g 1%
Sodium 5mg 17mg 1%
Net carbs 2.26g 63.37g N/A
Sugar 1.98g 0.41g N/A
Vitamin E 0.01mg 0.06mg 0%
Monounsaturated fat 0g 0.173g 0%
Tryptophan 0.035mg 0.19mg 0%
Threonine 0.107mg 0.354mg 0%
Isoleucine 0.076mg 0.455mg 0%
Leucine 0.12mg 0.83mg 0%
Lysine 0.107mg 0.339mg 0%
Methionine 0.031mg 0.19mg 0%
Phenylalanine 0.085mg 0.58mg 0%
Valine 0.232mg 0.554mg 0%
Histidine 0.057mg 0.285mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 +927.2%
Contains more ProteinProtein +297.7%
Contains more FatsFats +291.2%
Contains more CarbsCarbs +2227.3%
Contains more OtherOther +75.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 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 -78.4%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +238.1%

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.