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Ladyfinger vs. Bulgur dry — In-Depth Nutrition Comparison

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A recap on differences between ladyfinger and bulgur dry

  • Ladyfinger has more vitamin B12 and vitamin B2; however, bulgur dry is higher in manganese, fiber, magnesium, copper, vitamin B3, phosphorus, and vitamin B6.
  • Bulgur dry covers your daily manganese needs 122% more than ladyfinger.

Food varieties used in this article are Cookies, ladyfingers, without lemon juice and rind and Bulgur, dry.

Infographic

Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
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 +34.3%
Contains more IronIron +45.5%
Contains more MagnesiumMagnesium +1266.7%
Contains more PotassiumPotassium +262.8%
Contains more CopperCopper +252.6%
Contains more ZincZinc +69.3%
Contains more PhosphorusPhosphorus +73.4%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +1170%

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 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 B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +272.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +185.2%
Contains more Vitamin B3Vitamin B3 +143.1%
Contains more Vitamin B6Vitamin B6 +180.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.045mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 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 +584.2%
Contains more WaterWater +116.7%
Contains more ProteinProtein +15.9%
Contains more CarbsCarbs +27.1%
Contains more OtherOther +37.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 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 +2064.7%
Contains more Poly. FatPolyunsaturated fat +163%
Contains less Sat. FatSaturated fat -92.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Bulgur dry
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ladyfinger Bulgur dry DV% diff.
Manganese 0.24mg 3.048mg 122%
Cholesterol 221mg 0mg 74%
Fiber 1g 12.5g 46%
Magnesium 12mg 164mg 36%
Vitamin B12 0.75µg 0µg 31%
Copper 0.095mg 0.335mg 27%
Vitamin B2 0.428mg 0.115mg 24%
Vitamin B3 2.104mg 5.114mg 19%
Vitamin A 167µg 0µg 19%
Phosphorus 173mg 300mg 18%
Vitamin B6 0.122mg 0.342mg 17%
Iron 3.58mg 2.46mg 14%
Saturated fat 3.022g 0.232g 13%
Folate 77µg 27µg 13%
Fats 9.1g 1.33g 12%
Monounsaturated fat 3.745g 0.173g 9%
Potassium 113mg 410mg 9%
Zinc 1.14mg 1.93mg 7%
Sodium 147mg 17mg 6%
Polyunsaturated fat 1.423g 0.541g 6%
Choline 28.1mg 5%
Carbs 59.7g 75.87g 5%
Selenium 2.3µg 4%
Vitamin B1 0.284mg 0.232mg 4%
Protein 10.6g 12.29g 3%
Vitamin K 1.9µg 2%
Calories 363kcal 342kcal 1%
Vitamin B5 1.116mg 1.045mg 1%
Calcium 47mg 35mg 1%
Net carbs 58.7g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.133mg 0.19mg 0%
Threonine 0.467mg 0.354mg 0%
Isoleucine 0.516mg 0.455mg 0%
Leucine 0.861mg 0.83mg 0%
Lysine 0.679mg 0.339mg 0%
Methionine 0.268mg 0.19mg 0%
Phenylalanine 0.511mg 0.58mg 0%
Valine 0.579mg 0.554mg 0%
Histidine 0.248mg 0.285mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Bulgur dry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Ladyfinger
28%
Bulgur dry
Minerals Daily Need Coverage Score
35%
Ladyfinger
96%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 47)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $2)
Which food is lower in Cholesterol?
Bulgur dry
Bulgur dry is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 130mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 2.79g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.