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  6. Yam vs. Bulgur dry

Yam vs. Bulgur dry — In-Depth Nutrition Comparison

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Summary of differences between yam and bulgur dry

  • Yam has more vitamin C, while bulgur dry has more manganese, phosphorus, magnesium, fiber, vitamin B3, iron, copper, zinc, and vitamin B5.
  • Bulgur dry covers your daily need for manganese, 115% more than yam.

These are the specific foods used in this comparison Yam, raw and Bulgur, dry.

Infographic

Yam 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.
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 PotassiumPotassium +99%
Contains less SodiumSodium -47.1%
Contains more MagnesiumMagnesium +681%
Contains more CalciumCalcium +105.9%
Contains more IronIron +355.6%
Contains more CopperCopper +88.2%
Contains more ZincZinc +704.2%
Contains more PhosphorusPhosphorus +445.5%
Contains more ManganeseManganese +667.8%
Contains more SeleniumSelenium +228.6%

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.
Yam
Yam
4
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin KVitamin K +21.1%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +259.4%
Contains more Vitamin B3Vitamin B3 +826.4%
Contains more Vitamin B5Vitamin B5 +232.8%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more FolateFolate +17.4%
Contains more CholineCholine +70.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Bulgur dry DV% diff.
Manganese 0.397mg 3.048mg 115%
Phosphorus 55mg 300mg 35%
Magnesium 21mg 164mg 34%
Fiber 4.1g 12.5g 34%
Vitamin B3 0.552mg 5.114mg 29%
Iron 0.54mg 2.46mg 24%
Protein 1.53g 12.29g 22%
Vitamin C 17.1mg 0mg 19%
Copper 0.178mg 0.335mg 17%
Carbs 27.88g 75.87g 16%
Vitamin B5 0.314mg 1.045mg 15%
Zinc 0.24mg 1.93mg 15%
Potassium 816mg 410mg 12%
Calories 118kcal 342kcal 11%
Vitamin B1 0.112mg 0.232mg 10%
Vitamin B2 0.032mg 0.115mg 6%
Vitamin B6 0.293mg 0.342mg 4%
Selenium 0.7µg 2.3µg 3%
Polyunsaturated fat 0.076g 0.541g 3%
Choline 16.5mg 28.1mg 2%
Vitamin E 0.35mg 0.06mg 2%
Calcium 17mg 35mg 2%
Fats 0.17g 1.33g 2%
Saturated fat 0.037g 0.232g 1%
Folate 23µg 27µg 1%
Vitamin A 7µg 0µg 1%
Net carbs 23.78g 63.37g N/A
Sugar 0.5g 0.41g N/A
Sodium 9mg 17mg 0%
Vitamin K 2.3µg 1.9µg 0%
Monounsaturated fat 0.006g 0.173g 0%
Tryptophan 0.012mg 0.19mg 0%
Threonine 0.054mg 0.354mg 0%
Isoleucine 0.052mg 0.455mg 0%
Leucine 0.096mg 0.83mg 0%
Lysine 0.059mg 0.339mg 0%
Methionine 0.021mg 0.19mg 0%
Phenylalanine 0.071mg 0.58mg 0%
Valine 0.062mg 0.554mg 0%
Histidine 0.034mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +673.3%
Contains more ProteinProtein +703.3%
Contains more FatsFats +682.4%
Contains more CarbsCarbs +172.1%
Contains more OtherOther +84.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -84.1%
Contains more Mono. FatMonounsaturated fat +2783.3%
Contains more Poly. FatPolyunsaturated fat +611.8%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.