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  6. Mackerel vs. Bulgur dry

Mackerel vs. Bulgur dry — In-Depth Nutrition Comparison

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Important differences between mackerel and bulgur dry

  • Mackerel has more vitamin B12, vitamin D, and selenium; however, bulgur dry is richer in fiber, copper, magnesium, and vitamin B1.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Bulgur dry contains less cholesterol.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Fish, mackerel, salted and Bulgur, dry.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +88.6%
Contains more PotassiumPotassium +26.8%
Contains more SeleniumSelenium +3091.3%
Contains more MagnesiumMagnesium +173.3%
Contains more IronIron +75.7%
Contains more CopperCopper +235%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +18.1%
Contains less SodiumSodium -99.6%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +3866.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.2%
Contains more Vitamin B6Vitamin B6 +19.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +310.5%
Contains more CholineCholine +261.6%
Contains more Vitamin B1Vitamin B1 +1060%
Contains more Vitamin B3Vitamin B3 +55%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Bulgur dry DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 17mg 193%
Manganese 3.048mg 133%
Selenium 73.4µg 2.3µg 129%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Fiber 0g 12.5g 50%
Polyunsaturated fat 6.21g 0.541g 38%
Fats 25.1g 1.33g 37%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.232g 31%
Copper 0.1mg 0.335mg 26%
Carbs 0g 75.87g 25%
Magnesium 60mg 164mg 25%
Vitamin B5 1.045mg 21%
Monounsaturated fat 8.32g 0.173g 20%
Vitamin B1 0.02mg 0.232mg 18%
Vitamin E 2.38mg 0.06mg 15%
Iron 1.4mg 2.46mg 13%
Choline 101.6mg 28.1mg 13%
Protein 18.5g 12.29g 12%
Vitamin B3 3.3mg 5.114mg 11%
Zinc 1.1mg 1.93mg 8%
Phosphorus 254mg 300mg 7%
Vitamin B2 0.19mg 0.115mg 6%
Vitamin A 47µg 0µg 5%
Vitamin B6 0.41mg 0.342mg 5%
Vitamin K 7.8µg 1.9µg 5%
Potassium 520mg 410mg 3%
Calcium 66mg 35mg 3%
Folate 15µg 27µg 3%
Calories 305kcal 342kcal 2%
Net carbs 0g 63.37g N/A
Sugar 0g 0.41g N/A
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 ProteinProtein +50.5%
Contains more FatsFats +1787.2%
Contains more WaterWater +377.8%
Contains more OtherOther +787.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 more Mono. FatMonounsaturated fat +4709.2%
Contains more Poly. FatPolyunsaturated fat +1047.9%
Contains less Sat. FatSaturated fat -96.8%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.