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Raspberry vs. Bulgur dry — In-Depth Nutrition Comparison

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The main differences between raspberries and bulgur dry

  • Raspberries have more vitamin C; however, bulgur dry has more manganese, phosphorus, magnesium, vitamin B3, copper, fiber, iron, vitamin B6, and vitamin B1.
  • Daily need coverage for manganese for bulgur dry is 103% higher.
  • Bulgur dry has a higher glycemic index than raspberries.

Food types used in this article are Raspberries, raw and Bulgur, dry.

Infographic

Raspberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 -94.1%
Contains more MagnesiumMagnesium +645.5%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +171.5%
Contains more IronIron +256.5%
Contains more CopperCopper +272.2%
Contains more ZincZinc +359.5%
Contains more PhosphorusPhosphorus +934.5%
Contains more ManganeseManganese +354.9%
Contains more SeleniumSelenium +1050%

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.
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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 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 EVitamin E +1350%
Contains more Vitamin KVitamin K +310.5%
Contains more Vitamin B1Vitamin B1 +625%
Contains more Vitamin B2Vitamin B2 +202.6%
Contains more Vitamin B3Vitamin B3 +755.2%
Contains more Vitamin B5Vitamin B5 +217.6%
Contains more Vitamin B6Vitamin B6 +521.8%
Contains more FolateFolate +28.6%
Contains more CholineCholine +128.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +852.8%
Contains more ProteinProtein +924.2%
Contains more FatsFats +104.6%
Contains more CarbsCarbs +535.4%
Contains more OtherOther +228.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 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 -91.8%
Contains more Mono. FatMonounsaturated fat +170.3%
Contains more Poly. FatPolyunsaturated fat +44.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raspberry Bulgur dry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raspberry Bulgur dry DV% diff.
Manganese 0.67mg 3.048mg 103%
Phosphorus 29mg 300mg 39%
Magnesium 22mg 164mg 34%
Vitamin C 26.2mg 0mg 29%
Vitamin B3 0.598mg 5.114mg 28%
Copper 0.09mg 0.335mg 27%
Fiber 6.5g 12.5g 24%
Vitamin B6 0.055mg 0.342mg 22%
Protein 1.2g 12.29g 22%
Iron 0.69mg 2.46mg 22%
Carbs 11.94g 75.87g 21%
Vitamin B1 0.032mg 0.232mg 17%
Calories 52kcal 342kcal 15%
Zinc 0.42mg 1.93mg 14%
Vitamin B5 0.329mg 1.045mg 14%
Potassium 151mg 410mg 8%
Vitamin B2 0.038mg 0.115mg 6%
Vitamin K 7.8µg 1.9µg 5%
Vitamin E 0.87mg 0.06mg 5%
Selenium 0.2µg 2.3µg 4%
Choline 12.3mg 28.1mg 3%
Fructose 2.35g 3%
Folate 21µg 27µg 2%
Polyunsaturated fat 0.375g 0.541g 1%
Saturated fat 0.019g 0.232g 1%
Calcium 25mg 35mg 1%
Sodium 1mg 17mg 1%
Fats 0.65g 1.33g 1%
Net carbs 5.44g 63.37g N/A
Sugar 4.42g 0.41g N/A
Vitamin A 2µg 0µg 0%
Monounsaturated fat 0.064g 0.173g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Bulgur dry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Raspberry
28%
Bulgur dry
Minerals Daily Need Coverage Score
20%
Raspberry
96%
Bulgur dry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.213g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 21)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 4.01g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry 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

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.