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  6. Tortilla vs. Bulgur dry

Tortilla vs. Bulgur dry — In-Depth Nutrition Comparison

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A recap on differences between tortilla and bulgur dry

  • Tortilla has more selenium and folate; however, bulgur dry is higher in manganese, fiber, magnesium, copper, phosphorus, vitamin B6, and vitamin B5.
  • Bulgur dry covers your daily manganese needs 121% more than tortilla.
  • Bulgur dry contains 28 times less sodium than tortilla. Tortilla contains 482mg of sodium, while bulgur dry contains 17mg.

Food varieties used in this article are Tortilla, includes plain, and from mutton sandwich (Navajo) and Bulgur, dry.

Infographic

Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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 +100%
Contains more IronIron +54.9%
Contains more SeleniumSelenium +621.7%
Contains more MagnesiumMagnesium +763.2%
Contains more PotassiumPotassium +290.5%
Contains more CopperCopper +228.4%
Contains more ZincZinc +503.1%
Contains more PhosphorusPhosphorus +105.5%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +1037.3%

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 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 EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +59.5%
Contains more FolateFolate +263%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B5Vitamin B5 +514.7%
Contains more Vitamin B6Vitamin B6 +470%
Contains more Vitamin KVitamin K +375%
~equal in Vitamin C ~0mg
~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 Tortilla Bulgur dry DV% diff.
Manganese 0.268mg 3.048mg 121%
Fiber 2.4g 12.5g 40%
Magnesium 19mg 164mg 35%
Selenium 16.6µg 2.3µg 26%
Copper 0.102mg 0.335mg 26%
Vitamin B6 0.06mg 0.342mg 22%
Phosphorus 146mg 300mg 22%
Sodium 482mg 17mg 20%
Starch 43.02g 18%
Folate 98µg 27µg 18%
Vitamin B5 0.17mg 1.045mg 18%
Iron 3.81mg 2.46mg 17%
Zinc 0.32mg 1.93mg 15%
Vitamin B1 0.37mg 0.232mg 12%
Protein 7.28g 12.29g 10%
Potassium 105mg 410mg 9%
Carbs 49.94g 75.87g 9%
Vitamin B3 4.125mg 5.114mg 6%
Calories 237kcal 342kcal 5%
Choline 28.1mg 5%
Calcium 70mg 35mg 4%
Vitamin E 0.19mg 0.06mg 1%
Polyunsaturated fat 0.391g 0.541g 1%
Vitamin K 0.4µg 1.9µg 1%
Fats 0.95g 1.33g 1%
Net carbs 47.54g 63.37g N/A
Sugar 2.75g 0.41g N/A
Vitamin B2 0.114mg 0.115mg 0%
Saturated fat 0.296g 0.232g 0%
Monounsaturated fat 0.185g 0.173g 0%
Tryptophan 0.06mg 0.19mg 0%
Threonine 0.182mg 0.354mg 0%
Isoleucine 0.286mg 0.455mg 0%
Leucine 0.53mg 0.83mg 0%
Lysine 0.157mg 0.339mg 0%
Methionine 0.122mg 0.19mg 0%
Phenylalanine 0.375mg 0.58mg 0%
Valine 0.326mg 0.554mg 0%
Histidine 0.165mg 0.285mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 +344%
Contains more OtherOther +23.8%
Contains more ProteinProtein +68.8%
Contains more FatsFats +40%
Contains more CarbsCarbs +51.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 -21.6%
Contains more Poly. FatPolyunsaturated fat +38.4%
~equal in Monounsaturated fat ~0.173g

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.