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Spread vs. Bulgur dry — In-Depth Nutrition Comparison

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A recap on the differences between spread and bulgur dry

  • Spread has more vitamin B12; however, bulgur dry is higher in manganese, fiber, magnesium, phosphorus, copper, vitamin B3, and iron.
  • Bulgur dry covers your daily manganese needs 131% more than spread.
  • Bulgur dry has less sodium.
  • The glycemic index of bulgur dry is higher.

Food varieties used in this article are Sandwich spread, pork, beef and Bulgur, dry.

Infographic

Spread 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.
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 SeleniumSelenium +321.7%
Contains more MagnesiumMagnesium +1950%
Contains more CalciumCalcium +191.7%
Contains more PotassiumPotassium +272.7%
Contains more IronIron +211.4%
Contains more CopperCopper +157.7%
Contains more ZincZinc +89.2%
Contains more PhosphorusPhosphorus +408.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +11623.1%

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.
Spread
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +16.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +121.7%
Contains more Vitamin B1Vitamin B1 +34.9%
Contains more Vitamin B3Vitamin B3 +195.6%
Contains more Vitamin B5Vitamin B5 +143%
Contains more Vitamin B6Vitamin B6 +185%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +1250%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Spread Bulgur dry DV% diff.
Manganese 0.026mg 3.048mg 131%
Fiber 0.2g 12.5g 49%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 17mg 43%
Magnesium 8mg 164mg 37%
Phosphorus 59mg 300mg 34%
Saturated fat 5.977g 0.232g 26%
Fats 17.34g 1.33g 25%
Copper 0.13mg 0.335mg 23%
Carbs 11.94g 75.87g 21%
Iron 0.79mg 2.46mg 21%
Vitamin B3 1.73mg 5.114mg 21%
Monounsaturated fat 7.584g 0.173g 19%
Vitamin B6 0.12mg 0.342mg 17%
Selenium 9.7µg 2.3µg 13%
Cholesterol 38mg 0mg 13%
Polyunsaturated fat 2.565g 0.541g 13%
Vitamin B5 0.43mg 1.045mg 12%
Vitamin E 1.74mg 0.06mg 11%
Potassium 110mg 410mg 9%
Protein 7.66g 12.29g 9%
Zinc 1.02mg 1.93mg 8%
Choline 62.3mg 28.1mg 6%
Folate 2µg 27µg 6%
Calories 235kcal 342kcal 5%
Vitamin B1 0.172mg 0.232mg 5%
Vitamin D 0.6µg 0µg 3%
Vitamin A 26µg 0µg 3%
Vitamin D 22IU 0IU 3%
Calcium 12mg 35mg 2%
Vitamin B2 0.134mg 0.115mg 1%
Net carbs 11.74g 63.37g N/A
Sugar 0g 0.41g N/A
Vitamin K 1.6µg 1.9µg 0%
Tryptophan 0.082mg 0.19mg 0%
Threonine 0.334mg 0.354mg 0%
Isoleucine 0.334mg 0.455mg 0%
Leucine 0.6mg 0.83mg 0%
Lysine 0.663mg 0.339mg 0%
Methionine 0.196mg 0.19mg 0%
Phenylalanine 0.301mg 0.58mg 0%
Valine 0.356mg 0.554mg 0%
Histidine 0.279mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 FatsFats +1203.8%
Contains more WaterWater +569.8%
Contains more OtherOther +84.1%
Contains more ProteinProtein +60.4%
Contains more CarbsCarbs +535.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +4283.8%
Contains more Poly. FatPolyunsaturated fat +374.1%
Contains less Sat. FatSaturated fat -96.1%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.