Lentil vs. Bulgur dry — In-Depth Nutrition Comparison
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Important differences between lentil and bulgur dry
- Lentil has more folate and iron; however, bulgur dry is richer in manganese, magnesium, vitamin B3, fiber, phosphorus, vitamin B6, copper, and vitamin B5.
- Bulgur dry's daily need coverage for manganese is 111% more.
- Lentil contains 7 times more folate than bulgur dry. Lentil contains 181µg of folate, while bulgur dry contains 27µg.
- Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of lentil is 29.
The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Bulgur, dry.
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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.
| Contains more IronIron | +35.4% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +21.7% |
| Contains more MagnesiumMagnesium | +355.6% |
| Contains more CalciumCalcium | +84.2% |
| Contains more PotassiumPotassium | +11.1% |
| Contains more CopperCopper | +33.5% |
| Contains more ZincZinc | +52% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more ManganeseManganese | +517% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +83.3% |
| Contains more FolateFolate | +570.4% |
| Contains more CholineCholine | +16.4% |
| Contains more Vitamin B1Vitamin B1 | +37.3% |
| Contains more Vitamin B2Vitamin B2 | +57.5% |
| Contains more Vitamin B3Vitamin B3 | +382.5% |
| Contains more Vitamin B5Vitamin B5 | +63.8% |
| Contains more Vitamin B6Vitamin B6 | +92.1% |
| Contains more Vitamin KVitamin K | +11.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.494mg | 3.048mg | 111% |
| Folate | 181µg | 27µg | 39% |
| Magnesium | 36mg | 164mg | 30% |
| Vitamin B3 | 1.06mg | 5.114mg | 25% |
| Carbs | 20.13g | 75.87g | 19% |
| Fiber | 7.9g | 12.5g | 18% |
| Phosphorus | 180mg | 300mg | 17% |
| Vitamin B6 | 0.178mg | 0.342mg | 13% |
| Calories | 116kcal | 342kcal | 11% |
| Iron | 3.33mg | 2.46mg | 11% |
| Copper | 0.251mg | 0.335mg | 9% |
| Vitamin B5 | 0.638mg | 1.045mg | 8% |
| Protein | 9.02g | 12.29g | 7% |
| Zinc | 1.27mg | 1.93mg | 6% |
| Vitamin B1 | 0.169mg | 0.232mg | 5% |
| Vitamin B2 | 0.073mg | 0.115mg | 3% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Polyunsaturated fat | 0.175g | 0.541g | 2% |
| Calcium | 19mg | 35mg | 2% |
| Sodium | 2mg | 17mg | 1% |
| Choline | 32.7mg | 28.1mg | 1% |
| Fats | 0.38g | 1.33g | 1% |
| Saturated fat | 0.053g | 0.232g | 1% |
| Potassium | 369mg | 410mg | 1% |
| Selenium | 2.8µg | 2.3µg | 1% |
| Net carbs | 12.23g | 63.37g | N/A |
| Sugar | 1.8g | 0.41g | N/A |
| Vitamin E | 0.11mg | 0.06mg | 0% |
| Vitamin K | 1.7µg | 1.9µg | 0% |
| Monounsaturated fat | 0.064g | 0.173g | 0% |
| Tryptophan | 0.081mg | 0.19mg | 0% |
| Threonine | 0.323mg | 0.354mg | 0% |
| Isoleucine | 0.39mg | 0.455mg | 0% |
| Leucine | 0.654mg | 0.83mg | 0% |
| Lysine | 0.63mg | 0.339mg | 0% |
| Methionine | 0.077mg | 0.19mg | 0% |
| Phenylalanine | 0.445mg | 0.58mg | 0% |
| Valine | 0.448mg | 0.554mg | 0% |
| Histidine | 0.254mg | 0.285mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more WaterWater | +673.8% |
| Contains more ProteinProtein | +36.3% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +276.9% |
| Contains more OtherOther | +81.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
| Contains less Sat. FatSaturated fat | -77.2% |
| Contains more Mono. FatMonounsaturated fat | +170.3% |
| Contains more Poly. FatPolyunsaturated fat | +209.1% |