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  6. Mackerel vs. Bulgur dry

Mackerel vs. Bulgur dry — In-Depth Nutrition Comparison

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How are mackerel and bulgur dry different?

  • Mackerel is higher in vitamin B12, selenium, and vitamin B2; however, bulgur dry is richer in manganese, fiber, copper, magnesium, and iron.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Mackerel has a lower glycemic index (0) than bulgur dry (47).

Fish, mackerel, Atlantic, cooked, dry heat and Bulgur, dry are the varieties used in this article.

Infographic

Mackerel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 SeleniumSelenium +2143.5%
Contains more MagnesiumMagnesium +69.1%
Contains more CalciumCalcium +133.3%
Contains more IronIron +56.7%
Contains more CopperCopper +256.4%
Contains more ZincZinc +105.3%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +15140%
~equal in Potassium ~410mg
~equal in Phosphorus ~300mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +33.9%
Contains more Vitamin B6Vitamin B6 +34.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +45.9%
Contains more FolateFolate +1250%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.045mg

All nutrients comparison - raw data values

Nutrient Mackerel Bulgur dry DV% diff.
Vitamin B12 19µg 0µg 792%
Manganese 0.02mg 3.048mg 132%
Selenium 51.6µg 2.3µg 90%
Fiber 0g 12.5g 50%
Copper 0.094mg 0.335mg 27%
Polyunsaturated fat 4.3g 0.541g 25%
Carbs 0g 75.87g 25%
Cholesterol 75mg 0mg 25%
Fats 17.81g 1.33g 25%
Protein 23.85g 12.29g 23%
Vitamin B2 0.412mg 0.115mg 23%
Saturated fat 4.176g 0.232g 18%
Monounsaturated fat 7.006g 0.173g 17%
Magnesium 97mg 164mg 16%
Vitamin B3 6.85mg 5.114mg 11%
Iron 1.57mg 2.46mg 11%
Zinc 0.94mg 1.93mg 9%
Vitamin B6 0.46mg 0.342mg 9%
Folate 2µg 27µg 6%
Vitamin A 54µg 0µg 6%
Vitamin B1 0.159mg 0.232mg 6%
Choline 28.1mg 5%
Calories 262kcal 342kcal 4%
Sodium 83mg 17mg 3%
Phosphorus 278mg 300mg 3%
Vitamin K 1.9µg 2%
Calcium 15mg 35mg 2%
Vitamin B5 0.99mg 1.045mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 63.37g N/A
Potassium 401mg 410mg 0%
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.267mg 0.19mg 0%
Threonine 1.045mg 0.354mg 0%
Isoleucine 1.099mg 0.455mg 0%
Leucine 1.938mg 0.83mg 0%
Lysine 2.19mg 0.339mg 0%
Methionine 0.706mg 0.19mg 0%
Phenylalanine 0.931mg 0.58mg 0%
Valine 1.228mg 0.554mg 0%
Histidine 0.702mg 0.285mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +94.1%
Contains more FatsFats +1239.1%
Contains more WaterWater +491.9%
Contains more OtherOther +235.8%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +3949.7%
Contains more Poly. FatPolyunsaturated fat +694.8%
Contains less Sat. FatSaturated fat -94.4%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.