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  6. Pilaf vs. Bulgur dry

Pilaf vs. Bulgur dry — In-Depth Nutrition Comparison

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The main differences between pilaf and bulgur dry

  • Pilaf has more selenium, folate, and vitamin B1; however, bulgur dry has more manganese, fiber, magnesium, phosphorus, copper, and zinc.
  • Daily need coverage for manganese for bulgur dry is 94% higher.
  • Bulgur dry has 77 times less sodium than pilaf. Pilaf has 1303mg of sodium, while bulgur dry has 17mg.
  • Pilaf has a higher glycemic index than bulgur dry.

Food types used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Bulgur, dry.

Infographic

Pilaf 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.
Pilaf
Pilaf
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 +137.1%
Contains more SeleniumSelenium +1308.7%
Contains more MagnesiumMagnesium +412.5%
Contains more PotassiumPotassium +118.1%
Contains more CopperCopper +101.8%
Contains more ZincZinc +91.1%
Contains more PhosphorusPhosphorus +94.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +245.6%
~equal in Iron ~2.46mg

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.
Pilaf
Pilaf
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 B1Vitamin B1 +159.9%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +685.2%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +32.2%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin KVitamin K +280%
Contains more CholineCholine +60.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pilaf Bulgur dry DV% diff.
Manganese 0.882mg 3.048mg 94%
Sodium 1303mg 17mg 56%
Selenium 32.4µg 2.3µg 55%
Folate 212µg 27µg 46%
Fiber 1.2g 12.5g 45%
Magnesium 32mg 164mg 31%
Vitamin B1 0.603mg 0.232mg 31%
Starch 71.23g 29%
Phosphorus 154mg 300mg 21%
Copper 0.166mg 0.335mg 19%
Zinc 1.01mg 1.93mg 8%
Potassium 188mg 410mg 7%
Vitamin B5 0.715mg 1.045mg 7%
Vitamin B3 6.127mg 5.114mg 6%
Calcium 83mg 35mg 5%
Vitamin C 4.1mg 0mg 5%
Vitamin B6 0.4mg 0.342mg 4%
Protein 10.42g 12.29g 4%
Choline 17.5mg 28.1mg 2%
Vitamin B2 0.087mg 0.115mg 2%
Monounsaturated fat 0.373g 0.173g 1%
Polyunsaturated fat 0.377g 0.541g 1%
Vitamin B12 0.02µg 0µg 1%
Vitamin K 0.5µg 1.9µg 1%
Calories 359kcal 342kcal 1%
Fats 1.37g 1.33g 0%
Carbs 76.31g 75.87g 0%
Net carbs 75.11g 63.37g N/A
Cholesterol 1mg 0mg 0%
Iron 2.44mg 2.46mg 0%
Sugar 1.53g 0.41g N/A
Vitamin E 0.04mg 0.06mg 0%
Vitamin A 4µg 0µg 0%
Saturated fat 0.307g 0.232g 0%
Tryptophan 0.086mg 0.19mg 0%
Threonine 0.221mg 0.354mg 0%
Isoleucine 0.279mg 0.455mg 0%
Leucine 0.523mg 0.83mg 0%
Lysine 0.189mg 0.339mg 0%
Methionine 0.145mg 0.19mg 0%
Phenylalanine 0.32mg 0.58mg 0%
Valine 0.374mg 0.554mg 0%
Histidine 0.15mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 OtherOther +155.6%
Contains more ProteinProtein +17.9%
Contains more WaterWater +11.9%
~equal in Fats ~1.33g
~equal in Carbs ~75.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 more Mono. FatMonounsaturated fat +115.6%
Contains less Sat. FatSaturated fat -24.4%
Contains more Poly. FatPolyunsaturated fat +43.5%

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.