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Bran vs Bulgur - In-Depth Nutrition Comparison

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A recap on differences between Bran and Bulgur

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

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

Infographic

Bran vs Bulgur infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
0
Bulgur
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
3
Bulgur
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Bulgur
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 Bulgur Opinion
Net carbs 50.82g 63.37g Bulgur
Protein 17.3g 12.29g Bran
Fats 7.03g 1.33g Bran
Carbs 66.22g 75.87g Bulgur
Calories 246kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar 1.45g 0.41g Bulgur
Fiber 15.4g 12.5g Bran
Calcium 58mg 35mg Bran
Iron 5.41mg 2.46mg Bran
Magnesium 235mg 164mg Bran
Phosphorus 734mg 300mg Bran
Potassium 566mg 410mg Bran
Sodium 4mg 17mg Bran
Zinc 3.11mg 1.93mg Bran
Copper 0.403mg 0.335mg Bran
Vitamin A 0IU 9IU Bulgur
Vitamin E 1.01mg 0.06mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.232mg Bran
Vitamin B2 0.22mg 0.115mg Bran
Vitamin B3 0.934mg 5.114mg Bulgur
Vitamin B5 1.494mg 1.045mg Bran
Vitamin B6 0.165mg 0.342mg Bulgur
Folate 52µg 27µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 1.9µg Bran
Tryptophan 0.335mg 0.19mg Bran
Threonine 0.502mg 0.354mg Bran
Isoleucine 0.668mg 0.455mg Bran
Leucine 1.374mg 0.83mg Bran
Lysine 0.76mg 0.339mg Bran
Methionine 0.335mg 0.19mg Bran
Phenylalanine 0.908mg 0.58mg Bran
Valine 0.964mg 0.554mg Bran
Histidine 0.41mg 0.285mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.232g Bulgur
Monounsaturated Fat 2.376g 0.173g Bran
Polyunsaturated fat 2.766g 0.541g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
29
Bulgur
Mineral Summary Score
122
Bran
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
74%
Bulgur
Carbohydrates
66%
Bran
76%
Bulgur
Fats
32%
Bran
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.04g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 1.096g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 9)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 13mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food is richer in minerals?
Bran
Bran 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Bulgur - 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.