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  6. Steak vs. Bulgur dry

Steak vs. Bulgur dry — In-Depth Nutrition Comparison

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How are steak and bulgur dry different?

  • Steak is higher in vitamin B12, selenium, zinc, and vitamin B2; however, bulgur dry is richer in fiber, magnesium, copper, and phosphorus.
  • Daily need coverage for vitamin B12 for steak is 92% higher.
  • Steak has a lower glycemic index (0) than bulgur dry (47).

Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Bulgur, dry are the varieties used in this article.

Infographic

Steak 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.
Steak
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 ZincZinc +228.5%
Contains more SeleniumSelenium +1282.6%
Contains more MagnesiumMagnesium +613%
Contains more CalciumCalcium +191.7%
Contains more PotassiumPotassium +47%
Contains more CopperCopper +294.1%
Contains more PhosphorusPhosphorus +84%
Contains less SodiumSodium -70.7%
~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.
Steak
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +161.7%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +213.5%
Contains more Vitamin KVitamin K +18.8%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.114mg

All nutrients comparison - raw data values

Nutrient Steak Bulgur dry DV% diff.
Manganese 3.048mg 133%
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 2.3µg 54%
Fiber 0g 12.5g 50%
Zinc 6.34mg 1.93mg 40%
Saturated fat 8.443g 0.232g 37%
Magnesium 23mg 164mg 34%
Copper 0.085mg 0.335mg 28%
Fats 19.02g 1.33g 27%
Cholesterol 78mg 0mg 26%
Protein 24.85g 12.29g 25%
Carbs 0g 75.87g 25%
Monounsaturated fat 9.171g 0.173g 22%
Vitamin B5 1.045mg 21%
Phosphorus 163mg 300mg 20%
Vitamin B2 0.301mg 0.115mg 14%
Vitamin B1 0.074mg 0.232mg 13%
Vitamin B6 0.5mg 0.342mg 12%
Folate 6µg 27µg 5%
Choline 28.1mg 5%
Calories 271kcal 342kcal 4%
Potassium 279mg 410mg 4%
Polyunsaturated fat 0.896g 0.541g 2%
Calcium 12mg 35mg 2%
Sodium 58mg 17mg 2%
Vitamin D 6IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Iron 2.4mg 2.46mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 0g 63.37g N/A
Sugar 0g 0.41g N/A
Vitamin E 0.06mg 0%
Vitamin B3 5.149mg 5.114mg 0%
Vitamin K 1.6µg 1.9µg 0%
Tryptophan 0.278mg 0.19mg 0%
Threonine 1.171mg 0.354mg 0%
Isoleucine 1.157mg 0.455mg 0%
Leucine 2.142mg 0.83mg 0%
Lysine 2.38mg 0.339mg 0%
Methionine 0.672mg 0.19mg 0%
Phenylalanine 0.997mg 0.58mg 0%
Valine 1.242mg 0.554mg 0%
Histidine 0.931mg 0.285mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 ProteinProtein +102.2%
Contains more FatsFats +1330.1%
Contains more WaterWater +517.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +179.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +5201.2%
Contains more Poly. FatPolyunsaturated fat +65.6%
Contains less Sat. FatSaturated fat -97.3%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.