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  6. Graham cracker vs. Bulgur dry

Graham cracker vs. Bulgur dry — In-Depth Nutrition Comparison

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A recap on the differences between graham cracker and bulgur dry

  • Graham cracker has more iron, folate, and vitamin B2; however, bulgur dry is higher in manganese, fiber, magnesium, copper, phosphorus, and vitamin B6.
  • Bulgur dry covers your daily manganese needs 88% more than graham cracker.
  • Bulgur dry contains 27 times less sodium than graham cracker. Graham cracker contains 459mg of sodium, while bulgur dry contains 17mg.
  • The glycemic index of graham cracker is higher.

Food varieties used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Bulgur, dry.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 +120%
Contains more IronIron +53.7%
Contains more SeleniumSelenium +173.9%
Contains more MagnesiumMagnesium +310%
Contains more PotassiumPotassium +141.2%
Contains more CopperCopper +97.1%
Contains more ZincZinc +101%
Contains more PhosphorusPhosphorus +62.2%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +199.1%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin EVitamin E +2416.7%
Contains more Vitamin B1Vitamin B1 +14.2%
Contains more Vitamin B2Vitamin B2 +175.7%
Contains more Vitamin KVitamin K +652.6%
Contains more FolateFolate +237%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B5Vitamin B5 +148.8%
Contains more Vitamin B6Vitamin B6 +119.2%
Contains more CholineCholine +376.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Bulgur dry DV% diff.
Manganese 1.019mg 3.048mg 88%
Fiber 3.4g 12.5g 36%
Polyunsaturated fat 5.388g 0.541g 32%
Magnesium 40mg 164mg 30%
Starch 46.56g 19%
Sodium 459mg 17mg 19%
Copper 0.17mg 0.335mg 18%
Iron 3.78mg 2.46mg 17%
Vitamin B2 0.317mg 0.115mg 16%
Folate 91µg 27µg 16%
Phosphorus 185mg 300mg 16%
Fats 10.6g 1.33g 14%
Vitamin B6 0.156mg 0.342mg 14%
Vitamin B5 0.42mg 1.045mg 13%
Protein 6.69g 12.29g 11%
Vitamin E 1.51mg 0.06mg 10%
Vitamin K 14.3µg 1.9µg 10%
Zinc 0.96mg 1.93mg 9%
Potassium 170mg 410mg 7%
Selenium 6.3µg 2.3µg 7%
Saturated fat 1.633g 0.232g 6%
Monounsaturated fat 2.509g 0.173g 6%
Choline 5.9mg 28.1mg 4%
Calories 430kcal 342kcal 4%
Vitamin B3 4.439mg 5.114mg 4%
Calcium 77mg 35mg 4%
Vitamin B1 0.265mg 0.232mg 3%
Fructose 0.99g 1%
Carbs 77.66g 75.87g 1%
Net carbs 74.26g 63.37g N/A
Sugar 24.85g 0.41g N/A
Trans fat 0.055g 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 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 FatsFats +697%
Contains more ProteinProtein +83.7%
Contains more WaterWater +165.5%
~equal in Carbs ~75.87g
~equal in Other ~1.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 +1350.3%
Contains more Poly. FatPolyunsaturated fat +895.9%
Contains less Sat. FatSaturated fat -85.8%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.