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  6. Potato vs. Bulgur dry

Potato vs. Bulgur dry — In-Depth Nutrition Comparison

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The main differences between potatoes and bulgur dry

  • Potatoes have more vitamin C; however, bulgur dry has more manganese, fiber, phosphorus, magnesium, vitamin B3, copper, iron, vitamin B5, and zinc.
  • Daily need coverage for manganese for bulgur dry is 124% higher.
  • Potatoes have a higher glycemic index than bulgur dry.

Food types used in this article are Potatoes, flesh, and skin, raw and Bulgur, dry.

Infographic

Potato vs Bulgur dry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 less SodiumSodium -64.7%
Contains more MagnesiumMagnesium +613%
Contains more CalciumCalcium +191.7%
Contains more IronIron +203.7%
Contains more CopperCopper +204.5%
Contains more ZincZinc +543.3%
Contains more PhosphorusPhosphorus +426.3%
Contains more ManganeseManganese +1424%
Contains more SeleniumSelenium +475%
~equal in Potassium ~410mg

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.
Potato
Potato
1
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +186.4%
Contains more Vitamin B2Vitamin B2 +259.4%
Contains more Vitamin B3Vitamin B3 +382%
Contains more Vitamin B5Vitamin B5 +254.2%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more FolateFolate +80%
Contains more CholineCholine +132.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Potato Bulgur dry DV% diff.
Manganese 0.2mg 3.048mg 124%
Fiber 2.1g 12.5g 42%
Phosphorus 57mg 300mg 35%
Magnesium 23mg 164mg 34%
Vitamin B3 1.061mg 5.114mg 25%
Copper 0.11mg 0.335mg 25%
Vitamin C 19.7mg 0mg 22%
Iron 0.81mg 2.46mg 21%
Protein 2.05g 12.29g 20%
Carbs 17.49g 75.87g 19%
Zinc 0.3mg 1.93mg 15%
Vitamin B5 0.295mg 1.045mg 15%
Calories 77kcal 342kcal 13%
Vitamin B1 0.081mg 0.232mg 13%
Starch 15.29g 6%
Vitamin B2 0.032mg 0.115mg 6%
Polyunsaturated fat 0.042g 0.541g 3%
Folate 15µg 27µg 3%
Vitamin B6 0.298mg 0.342mg 3%
Choline 12.1mg 28.1mg 3%
Selenium 0.4µg 2.3µg 3%
Calcium 12mg 35mg 2%
Fats 0.09g 1.33g 2%
Saturated fat 0.025g 0.232g 1%
Net carbs 15.39g 63.37g N/A
Potassium 425mg 410mg 0%
Sugar 0.82g 0.41g N/A
Sodium 6mg 17mg 0%
Vitamin E 0.01mg 0.06mg 0%
Vitamin K 2µg 1.9µg 0%
Monounsaturated fat 0.002g 0.173g 0%
Tryptophan 0.021mg 0.19mg 0%
Threonine 0.067mg 0.354mg 0%
Isoleucine 0.066mg 0.455mg 0%
Leucine 0.098mg 0.83mg 0%
Lysine 0.107mg 0.339mg 0%
Methionine 0.032mg 0.19mg 0%
Phenylalanine 0.081mg 0.58mg 0%
Valine 0.103mg 0.554mg 0%
Histidine 0.035mg 0.285mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +780.6%
Contains more ProteinProtein +499.5%
Contains more FatsFats +1377.8%
Contains more CarbsCarbs +333.8%
Contains more OtherOther +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -89.2%
Contains more Mono. FatMonounsaturated fat +8550%
Contains more Poly. FatPolyunsaturated fat +1188.1%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.