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  6. Raisin vs. Bulgur dry

Raisin vs. Bulgur dry — In-Depth Nutrition Comparison

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Significant differences between raisins and bulgur dry

  • Raisins have more potassium; however, bulgur dry is richer in manganese, fiber, magnesium, phosphorus, vitamin B3, vitamin B5, zinc, vitamin B6, and vitamin B1.
  • Bulgur dry covers your daily manganese needs 120% more than raisins.
  • Bulgur dry has 2 times less potassium than raisins. Raisins have 749mg of potassium, while bulgur dry has 410mg.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of bulgur dry is 47.

Specific food types used in this comparison are Raisins, seedless and Bulgur, dry.

Infographic

Raisin 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.
Raisin
Raisin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +42.9%
Contains more PotassiumPotassium +82.7%
Contains less SodiumSodium -35.3%
Contains more MagnesiumMagnesium +412.5%
Contains more IronIron +30.9%
Contains more ZincZinc +777.3%
Contains more PhosphorusPhosphorus +197%
Contains more ManganeseManganese +919.4%
Contains more SeleniumSelenium +283.3%
~equal in Copper ~0.335mg

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.
Raisin
Raisin
3
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 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 +100%
Contains more Vitamin KVitamin K +84.2%
Contains more Vitamin B1Vitamin B1 +118.9%
Contains more Vitamin B3Vitamin B3 +567.6%
Contains more Vitamin B5Vitamin B5 +1000%
Contains more Vitamin B6Vitamin B6 +96.6%
Contains more FolateFolate +440%
Contains more CholineCholine +153.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Bulgur dry DV% diff.
Manganese 0.299mg 3.048mg 120%
Fructose 29.68g 37%
Fiber 3.7g 12.5g 35%
Magnesium 32mg 164mg 31%
Phosphorus 101mg 300mg 28%
Vitamin B3 0.766mg 5.114mg 27%
Vitamin B5 0.095mg 1.045mg 19%
Protein 3.07g 12.29g 18%
Zinc 0.22mg 1.93mg 16%
Vitamin B6 0.174mg 0.342mg 13%
Vitamin B1 0.106mg 0.232mg 11%
Potassium 749mg 410mg 10%
Iron 1.88mg 2.46mg 7%
Folate 5µg 27µg 6%
Vitamin C 2.3mg 0mg 3%
Choline 11.1mg 28.1mg 3%
Polyunsaturated fat 0.037g 0.541g 3%
Selenium 0.6µg 2.3µg 3%
Calories 299kcal 342kcal 2%
Copper 0.318mg 0.335mg 2%
Calcium 50mg 35mg 2%
Vitamin K 3.5µg 1.9µg 1%
Saturated fat 0.058g 0.232g 1%
Vitamin B2 0.125mg 0.115mg 1%
Fats 0.46g 1.33g 1%
Starch 2.7g 1%
Carbs 79.18g 75.87g 1%
Net carbs 75.48g 63.37g N/A
Sugar 59.19g 0.41g N/A
Sodium 11mg 17mg 0%
Vitamin E 0.12mg 0.06mg 0%
Monounsaturated fat 0.051g 0.173g 0%
Tryptophan 0.05mg 0.19mg 0%
Threonine 0.077mg 0.354mg 0%
Isoleucine 0.057mg 0.455mg 0%
Leucine 0.096mg 0.83mg 0%
Lysine 0.084mg 0.339mg 0%
Methionine 0.021mg 0.19mg 0%
Phenylalanine 0.065mg 0.58mg 0%
Valine 0.083mg 0.554mg 0%
Histidine 0.072mg 0.285mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 WaterWater +71.4%
Contains more OtherOther +23.2%
Contains more ProteinProtein +300.3%
Contains more FatsFats +189.1%
~equal in Carbs ~75.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -75%
Contains more Mono. FatMonounsaturated fat +239.2%
Contains more Poly. FatPolyunsaturated fat +1362.2%

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.