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Salmon raw vs. Bulgur dry — In-Depth Nutrition Comparison

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How are salmon raw and bulgur dry different?

  • Salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B2, and vitamin B3, while bulgur dry is higher in manganese, fiber, magnesium, and iron.
  • Salmon raw covers your daily need for vitamin B12, 133% more than bulgur dry.
  • Bulgur dry has a higher glycemic index (47) than salmon raw (0).

Fish, salmon, Atlantic, wild, raw and Bulgur, dry types were used in this article.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 PotassiumPotassium +19.5%
Contains more SeleniumSelenium +1487%
Contains more MagnesiumMagnesium +465.5%
Contains more CalciumCalcium +191.7%
Contains more IronIron +207.5%
Contains more CopperCopper +34%
Contains more ZincZinc +201.6%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -61.4%
Contains more ManganeseManganese +18950%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +230.4%
Contains more Vitamin B3Vitamin B3 +53.7%
Contains more Vitamin B5Vitamin B5 +59.2%
Contains more Vitamin B6Vitamin B6 +139.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.232mg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Salmon raw Bulgur dry DV% diff.
Vitamin B12 3.18µg 0µg 133%
Manganese 0.016mg 3.048mg 132%
Selenium 36.5µg 2.3µg 62%
Fiber 0g 12.5g 50%
Vitamin B6 0.818mg 0.342mg 37%
Magnesium 29mg 164mg 32%
Carbs 0g 75.87g 25%
Iron 0.8mg 2.46mg 21%
Vitamin B2 0.38mg 0.115mg 20%
Cholesterol 55mg 0mg 18%
Vitamin B3 7.86mg 5.114mg 17%
Protein 19.84g 12.29g 15%
Phosphorus 200mg 300mg 14%
Polyunsaturated fat 2.539g 0.541g 13%
Vitamin B5 1.664mg 1.045mg 12%
Zinc 0.64mg 1.93mg 12%
Calories 142kcal 342kcal 10%
Copper 0.25mg 0.335mg 9%
Fats 6.34g 1.33g 8%
Monounsaturated fat 2.103g 0.173g 5%
Choline 28.1mg 5%
Saturated fat 0.981g 0.232g 3%
Potassium 490mg 410mg 2%
Calcium 12mg 35mg 2%
Vitamin K 1.9µg 2%
Sodium 44mg 17mg 1%
Vitamin B1 0.226mg 0.232mg 1%
Folate 25µg 27µg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.222mg 0.19mg 0%
Threonine 0.87mg 0.354mg 0%
Isoleucine 0.914mg 0.455mg 0%
Leucine 1.613mg 0.83mg 0%
Lysine 1.822mg 0.339mg 0%
Methionine 0.587mg 0.19mg 0%
Phenylalanine 0.775mg 0.58mg 0%
Valine 1.022mg 0.554mg 0%
Histidine 0.584mg 0.285mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +61.4%
Contains more FatsFats +376.7%
Contains more WaterWater +661.1%
Contains more OtherOther +252.3%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +1115.6%
Contains more Poly. FatPolyunsaturated fat +369.3%
Contains less Sat. FatSaturated fat -76.4%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.