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  6. White bread vs. Bulgur dry

White bread vs. Bulgur dry — In-Depth Nutrition Comparison

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Differences between white bread and bulgur dry

  • White bread has more selenium, vitamin B1, and folate, while bulgur dry has more manganese, fiber, magnesium, phosphorus, copper, and vitamin B6.
  • Bulgur dry's daily need coverage for manganese is 109% higher.
  • Bulgur dry contains 29 times less sodium than white bread. White bread contains 490mg of sodium, while bulgur dry contains 17mg.
  • Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of white bread is 73.

The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Bulgur, dry.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +311.4%
Contains more IronIron +46.7%
Contains more SeleniumSelenium +856.5%
Contains more MagnesiumMagnesium +613%
Contains more PotassiumPotassium +225.4%
Contains more CopperCopper +231.7%
Contains more ZincZinc +160.8%
Contains more PhosphorusPhosphorus +206.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +468.7%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +266.7%
Contains more Vitamin B1Vitamin B1 +129.7%
Contains more Vitamin B2Vitamin B2 +111.3%
Contains more FolateFolate +311.1%
Contains more Vitamin B5Vitamin B5 +95%
Contains more Vitamin B6Vitamin B6 +293.1%
Contains more Vitamin KVitamin K +850%
Contains more CholineCholine +92.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.114mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Bulgur dry DV% diff.
Manganese 0.536mg 3.048mg 109%
Fiber 2.7g 12.5g 39%
Selenium 22µg 2.3µg 36%
Magnesium 23mg 164mg 34%
Phosphorus 98mg 300mg 29%
Copper 0.101mg 0.335mg 26%
Vitamin B1 0.533mg 0.232mg 25%
Folate 111µg 27µg 21%
Sodium 490mg 17mg 21%
Vitamin B6 0.087mg 0.342mg 20%
Starch 37.17g 15%
Iron 3.61mg 2.46mg 14%
Calcium 144mg 35mg 11%
Zinc 0.74mg 1.93mg 11%
Vitamin B2 0.243mg 0.115mg 10%
Vitamin B5 0.536mg 1.045mg 10%
Carbs 49.42g 75.87g 9%
Potassium 126mg 410mg 8%
Protein 8.85g 12.29g 7%
Polyunsaturated fat 1.602g 0.541g 7%
Calories 266kcal 342kcal 4%
Fructose 2.43g 3%
Fats 3.33g 1.33g 3%
Vitamin B3 4.78mg 5.114mg 2%
Choline 14.6mg 28.1mg 2%
Saturated fat 0.698g 0.232g 2%
Vitamin K 0.2µg 1.9µg 1%
Monounsaturated fat 0.599g 0.173g 1%
Vitamin E 0.22mg 0.06mg 1%
Net carbs 46.72g 63.37g N/A
Sugar 5.67g 0.41g N/A
Trans fat 0.027g N/A
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +150.4%
Contains more WaterWater +304.7%
Contains more OtherOther +31.1%
Contains more ProteinProtein +38.9%
Contains more CarbsCarbs +53.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +246.2%
Contains more Poly. FatPolyunsaturated fat +196.1%
Contains less Sat. FatSaturated fat -66.8%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.