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  6. Bran raw vs. Bulgur dry

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

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A recap on differences between Bran raw and Bulgur dry

  • Bran raw has more Manganese, Vitamin B1, Selenium, Phosphorus, Iron, Magnesium, Fiber, and Zinc, however, Bulgur dry is higher in Vitamin B3, and Vitamin B6.
  • Bran raw covers your daily Manganese needs 112% more than Bulgur dry.
  • Bulgur dry contains 20 times less Selenium than Bran raw. Bran raw contains 45.2µg of Selenium, while Bulgur dry contains 2.3µg.

Food varieties used in this article are Oat bran, raw and Bulgur, dry.

Infographic

Bran raw 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.
Bran raw
Bran raw
10
:
0
Bulgur dry
Bulgur dry
Contains more Calcium +65.7%
Contains more Iron +119.9%
Contains more Magnesium +43.3%
Contains more Phosphorus +144.7%
Contains more Potassium +38%
Contains less Sodium -76.5%
Contains more Zinc +61.1%
Contains more Copper +20.3%
Contains more Manganese +84.7%
Contains more Selenium +1865.2%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Calcium +65.7%
Contains more Iron +119.9%
Contains more Magnesium +43.3%
Contains more Phosphorus +144.7%
Contains more Potassium +38%
Contains less Sodium -76.5%
Contains more Zinc +61.1%
Contains more Copper +20.3%
Contains more Manganese +84.7%
Contains more Selenium +1865.2%

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.
Bran raw
Bran raw
6
:
3
Bulgur dry
Bulgur dry
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +404.3%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +43%
Contains more Folate +92.6%
Contains more Vitamin K +68.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +447.5%
Contains more Vitamin B6 +107.3%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +404.3%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +43%
Contains more Folate +92.6%
Contains more Vitamin K +68.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +447.5%
Contains more Vitamin B6 +107.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Bulgur dry
Bulgur dry
Contains more Protein +40.8%
Contains more Fats +428.6%
Contains more Other +92.1%
Contains more Carbs +14.6%
Contains more Water +37.4%
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Protein +40.8%
Contains more Fats +428.6%
Contains more Other +92.1%
Contains more Carbs +14.6%
Contains more Water +37.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +1273.4%
Contains more Polyunsaturated fat +411.3%
Contains less Saturated Fat -82.5%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +1273.4%
Contains more Polyunsaturated fat +411.3%
Contains less Saturated Fat -82.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Bulgur dry Opinion
Net carbs 50.82g 63.37g Bulgur dry
Protein 17.3g 12.29g Bran raw
Fats 7.03g 1.33g Bran raw
Carbs 66.22g 75.87g Bulgur dry
Calories 246kcal 342kcal Bulgur dry
Sugar 1.45g 0.41g Bulgur dry
Fiber 15.4g 12.5g Bran raw
Calcium 58mg 35mg Bran raw
Iron 5.41mg 2.46mg Bran raw
Magnesium 235mg 164mg Bran raw
Phosphorus 734mg 300mg Bran raw
Potassium 566mg 410mg Bran raw
Sodium 4mg 17mg Bran raw
Zinc 3.11mg 1.93mg Bran raw
Copper 0.403mg 0.335mg Bran raw
Manganese 5.63mg 3.048mg Bran raw
Selenium 45.2µg 2.3µg Bran raw
Vitamin A 0IU 9IU Bulgur dry
Vitamin E 1.01mg 0.06mg Bran raw
Vitamin B1 1.17mg 0.232mg Bran raw
Vitamin B2 0.22mg 0.115mg Bran raw
Vitamin B3 0.934mg 5.114mg Bulgur dry
Vitamin B5 1.494mg 1.045mg Bran raw
Vitamin B6 0.165mg 0.342mg Bulgur dry
Folate 52µg 27µg Bran raw
Vitamin K 3.2µg 1.9µg Bran raw
Tryptophan 0.335mg 0.19mg Bran raw
Threonine 0.502mg 0.354mg Bran raw
Isoleucine 0.668mg 0.455mg Bran raw
Leucine 1.374mg 0.83mg Bran raw
Lysine 0.76mg 0.339mg Bran raw
Methionine 0.335mg 0.19mg Bran raw
Phenylalanine 0.908mg 0.58mg Bran raw
Valine 0.964mg 0.554mg Bran raw
Histidine 0.41mg 0.285mg Bran raw
Saturated Fat 1.328g 0.232g Bulgur dry
Monounsaturated Fat 2.376g 0.173g Bran raw
Polyunsaturated fat 2.766g 0.541g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Bulgur dry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
29%
Bulgur dry
Minerals Daily Need Coverage Score
195%
Bran raw
96%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.04g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 1.096g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 9)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 13mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2)
Which food is richer in minerals?
Bran raw
Bran raw 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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.