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Mulberry vs. Bulgur dry — In-Depth Nutrition Comparison

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Important differences between mulberries and bulgur dry

  • Mulberries have more vitamin C; however, bulgur dry is richer in fiber, phosphorus, magnesium, copper, vitamin B3, vitamin B6, vitamin B1, zinc, and iron.
  • Bulgur dry's daily need coverage for fiber is 43% more.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of mulberries is 25.

The food varieties used in the comparison are Mulberries, raw and Bulgur, dry.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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 +11.4%
Contains less SodiumSodium -41.2%
Contains more MagnesiumMagnesium +811.1%
Contains more PotassiumPotassium +111.3%
Contains more IronIron +33%
Contains more CopperCopper +458.3%
Contains more ZincZinc +1508.3%
Contains more PhosphorusPhosphorus +689.5%
Contains more SeleniumSelenium +283.3%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 EVitamin E +1350%
Contains more Vitamin KVitamin K +310.5%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B3Vitamin B3 +724.8%
Contains more Vitamin B6Vitamin B6 +584%
Contains more FolateFolate +350%
Contains more CholineCholine +128.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 WaterWater +874.2%
Contains more ProteinProtein +753.5%
Contains more FatsFats +241%
Contains more CarbsCarbs +674.2%
Contains more OtherOther +118.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +322%
Contains more Poly. FatPolyunsaturated fat +161.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Bulgur dry DV% diff.
Manganese 3.048mg 133%
Fiber 1.7g 12.5g 43%
Vitamin C 36.4mg 0mg 40%
Phosphorus 38mg 300mg 37%
Magnesium 18mg 164mg 35%
Copper 0.06mg 0.335mg 31%
Vitamin B3 0.62mg 5.114mg 28%
Vitamin B6 0.05mg 0.342mg 22%
Carbs 9.8g 75.87g 22%
Protein 1.44g 12.29g 22%
Vitamin B5 1.045mg 21%
Vitamin B1 0.029mg 0.232mg 17%
Zinc 0.12mg 1.93mg 16%
Calories 43kcal 342kcal 15%
Iron 1.85mg 2.46mg 8%
Potassium 194mg 410mg 6%
Vitamin E 0.87mg 0.06mg 5%
Vitamin K 7.8µg 1.9µg 5%
Folate 6µg 27µg 5%
Choline 12.3mg 28.1mg 3%
Selenium 0.6µg 2.3µg 3%
Polyunsaturated fat 0.207g 0.541g 2%
Saturated fat 0.027g 0.232g 1%
Vitamin B2 0.101mg 0.115mg 1%
Fats 0.39g 1.33g 1%
Net carbs 8.1g 63.37g N/A
Calcium 39mg 35mg 0%
Sugar 8.1g 0.41g N/A
Sodium 10mg 17mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.041g 0.173g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry 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
17%
Mulberry
28%
Bulgur dry
Minerals Daily Need Coverage Score
16%
Mulberry
96%
Bulgur dry

Comparison summary

Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.205g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 22)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.6)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 7.69g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.