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Turkey meat vs. Bulgur dry — In-Depth Nutrition Comparison

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How are turkey meat and bulgur dry different?

  • Turkey meat is richer in selenium, vitamin B12, vitamin B3, and vitamin B6, while bulgur dry is higher in manganese, fiber, magnesium, copper, and iron.
  • Bulgur dry covers your daily need for manganese, 132% more than turkey meat.
  • Bulgur dry is lower in cholesterol.
  • Bulgur dry has a higher glycemic index (47) than turkey meat (0).

Turkey, whole, meat and skin, cooked, roasted and Bulgur, dry types were used in this article.

Infographic

Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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 +28.5%
Contains more SeleniumSelenium +1195.7%
Contains more MagnesiumMagnesium +446.7%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +71.5%
Contains more IronIron +125.7%
Contains more CopperCopper +260.2%
Contains more PhosphorusPhosphorus +34.5%
Contains less SodiumSodium -83.5%
Contains more ManganeseManganese +21671.4%

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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 +16.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +144.3%
Contains more Vitamin B3Vitamin B3 +87.2%
Contains more Vitamin B6Vitamin B6 +80.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +211%
Contains more Vitamin B1Vitamin B1 +415.6%
Contains more Vitamin B5Vitamin B5 +10.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 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 +132.3%
Contains more FatsFats +455.6%
Contains more WaterWater +605.8%
Contains more CarbsCarbs +126350%
Contains more OtherOther +214.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 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 +1430.1%
Contains more Poly. FatPolyunsaturated fat +291.7%
Contains less Sat. FatSaturated fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Bulgur dry DV% diff.
Manganese 0.014mg 3.048mg 132%
Selenium 29.8µg 2.3µg 50%
Fiber 0g 12.5g 50%
Vitamin B12 1.02µg 0µg 43%
Cholesterol 109mg 0mg 36%
Protein 28.55g 12.29g 33%
Magnesium 30mg 164mg 32%
Vitamin B3 9.573mg 5.114mg 28%
Copper 0.093mg 0.335mg 27%
Carbs 0.06g 75.87g 25%
Vitamin B6 0.616mg 0.342mg 21%
Iron 1.09mg 2.46mg 17%
Vitamin B1 0.045mg 0.232mg 16%
Vitamin B2 0.281mg 0.115mg 13%
Choline 87.4mg 28.1mg 11%
Polyunsaturated fat 2.119g 0.541g 11%
Phosphorus 223mg 300mg 11%
Saturated fat 2.155g 0.232g 9%
Fats 7.39g 1.33g 9%
Calories 189kcal 342kcal 8%
Monounsaturated fat 2.647g 0.173g 6%
Zinc 2.48mg 1.93mg 5%
Potassium 239mg 410mg 5%
Folate 9µg 27µg 5%
Sodium 103mg 17mg 4%
Vitamin D 0.4µg 0µg 2%
Vitamin B5 0.948mg 1.045mg 2%
Vitamin K 0µg 1.9µg 2%
Calcium 14mg 35mg 2%
Vitamin D 15IU 0IU 2%
Vitamin A 12µg 0µg 1%
Net carbs 0.06g 63.37g N/A
Sugar 0g 0.41g N/A
Vitamin E 0.07mg 0.06mg 0%
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.19mg 0%
Threonine 1.004mg 0.354mg 0%
Isoleucine 0.796mg 0.455mg 0%
Leucine 1.925mg 0.83mg 0%
Lysine 2.282mg 0.339mg 0%
Methionine 0.724mg 0.19mg 0%
Phenylalanine 0.903mg 0.58mg 0%
Valine 0.902mg 0.554mg 0%
Histidine 0.749mg 0.285mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat 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
50%
Turkey meat
28%
Bulgur dry
Minerals Daily Need Coverage Score
46%
Turkey meat
96%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 47)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Bulgur dry
Bulgur dry is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 86mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 1.923g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.