Flour vs Bulgur - In-Depth Nutrition Comparison
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Summary of differences between Flour and Bulgur
- Flour has more Selenium, Vitamin B1, Folate, Vitamin B2, and Iron, while Bulgur has more Manganese, Fiber, Magnesium, Phosphorus, and Vitamin B6.
- Bulgur covers your daily need of Manganese 103% more than Flour.
- Flour contains 15 times more Selenium than Bulgur. While Flour contains 33.9µg of Selenium, Bulgur contains only 2.3µg.
These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Bulgur, dry.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+88.6%
Contains
less
Sodium
-88.2%
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Calcium
+133.3%
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Magnesium
+645.5%
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Phosphorus
+177.8%
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Potassium
+283.2%
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Zinc
+175.7%
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Copper
+132.6%
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Iron
+88.6%
Contains
less
Sodium
-88.2%
Contains
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Calcium
+133.3%
Contains
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Magnesium
+645.5%
Contains
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Phosphorus
+177.8%
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Potassium
+283.2%
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Zinc
+175.7%
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Copper
+132.6%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Vitamin B1
+238.4%
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Vitamin B2
+329.6%
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Vitamin B3
+15.4%
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Folate
+577.8%
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Vitamin A
+∞%
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Vitamin B5
+138.6%
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Vitamin B6
+677.3%
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Vitamin K
+533.3%
Equal in Vitamin E - 0.06
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Vitamin B1
+238.4%
Contains
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Vitamin B2
+329.6%
Contains
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Vitamin B3
+15.4%
Contains
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Folate
+577.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B5
+138.6%
Contains
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Vitamin B6
+677.3%
Contains
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Vitamin K
+533.3%
Equal in Vitamin E - 0.06
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in glycemic index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 73.61g | 63.37g |
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| Protein | 10.33g | 12.29g |
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| Fats | 0.98g | 1.33g |
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| Carbs | 76.31g | 75.87g |
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| Calories | 364kcal | 342kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0.27g | 0.41g |
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| Fiber | 2.7g | 12.5g |
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| Calcium | 15mg | 35mg |
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| Iron | 4.64mg | 2.46mg |
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| Magnesium | 22mg | 164mg |
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| Phosphorus | 108mg | 300mg |
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| Potassium | 107mg | 410mg |
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| Sodium | 2mg | 17mg |
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| Zinc | 0.7mg | 1.93mg |
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| Copper | 0.144mg | 0.335mg |
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| Vitamin A | 0IU | 9IU |
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| Vitamin E | 0.06mg | 0.06mg | |
| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.785mg | 0.232mg |
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| Vitamin B2 | 0.494mg | 0.115mg |
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| Vitamin B3 | 5.904mg | 5.114mg |
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| Vitamin B5 | 0.438mg | 1.045mg |
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| Vitamin B6 | 0.044mg | 0.342mg |
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| Folate | 183µg | 27µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0.3µg | 1.9µg |
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| Tryptophan | 0.127mg | 0.19mg |
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| Threonine | 0.281mg | 0.354mg |
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| Isoleucine | 0.357mg | 0.455mg |
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| Leucine | 0.71mg | 0.83mg |
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| Lysine | 0.228mg | 0.339mg |
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| Methionine | 0.183mg | 0.19mg |
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| Phenylalanine | 0.52mg | 0.58mg |
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| Valine | 0.415mg | 0.554mg |
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| Histidine | 0.23mg | 0.285mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 0.155g | 0.232g |
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| Monounsaturated Fat | 0.087g | 0.173g |
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| Polyunsaturated fat | 0.413g | 0.541g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
29
Mineral Summary Score
40
69
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
74%
Carbohydrates
76%
76%
Fats
5%
6%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Flour is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Flour is cheaper (difference - $1)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Bulgur 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?
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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.