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Bran vs Bulgur dry - In-Depth Nutrition Comparison

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A recap on differences between Bran and Bulgur dry

  • Bran has more Manganese, Vitamin B1, Selenium, Phosphorus, Iron, Magnesium, Fiber, and Zinc, however Bulgur dry is higher in Vitamin B3, and Vitamin B6.
  • Bran covers your daily Manganese needs 112% more than Bulgur dry.
  • Bulgur dry contains 20 times less Selenium than Bran. Bran 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
Bran
8
:
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%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Bulgur dry
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
Bran
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
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
Bran
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
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
Bran
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
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran 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 Bulgur dry Opinion
Net carbs 50.82g 63.37g Bulgur dry
Protein 17.3g 12.29g Bran
Fats 7.03g 1.33g Bran
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
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 dry
Vitamin E 1.01mg 0.06mg Bran
Vitamin B1 1.17mg 0.232mg Bran
Vitamin B2 0.22mg 0.115mg Bran
Vitamin B3 0.934mg 5.114mg Bulgur dry
Vitamin B5 1.494mg 1.045mg Bran
Vitamin B6 0.165mg 0.342mg Bulgur dry
Folate 52µg 27µg Bran
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
Saturated Fat 1.328g 0.232g Bulgur dry
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 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
46%
Bran
29%
Bulgur dry
Minerals Daily Need Coverage Score
122%
Bran
69%
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
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 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.