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  6. Bulgur dry vs. Groat

Bulgur dry vs. Groat — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and groat

  • Bulgur dry has more manganese, vitamin B1, vitamin B6, and fiber; however, groat is richer in copper, vitamin B2, magnesium, vitamin B3, selenium, and phosphorus.
  • Groat covers your daily copper needs 85% more than bulgur dry.
  • Groat has 2 times less manganese than bulgur dry. Bulgur dry has 3.048mg of manganese, while groat has 1.3mg.

Specific food types used in this comparison are Bulgur, dry and Buckwheat.

Infographic

Bulgur dry vs Groat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Groat
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +94.4%
Contains more IronIron +11.8%
Contains more ManganeseManganese +134.5%
Contains more MagnesiumMagnesium +40.9%
Contains more PotassiumPotassium +12.2%
Contains more CopperCopper +228.4%
Contains more ZincZinc +24.4%
Contains more PhosphorusPhosphorus +15.7%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +260.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 58% 27% 96% 63% 79% 0% 4.8% 20%
Groat
Groat
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +129.7%
Contains more Vitamin B6Vitamin B6 +62.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +269.6%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B5Vitamin B5 +18%
Contains more FolateFolate +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Groat DV% diff.
Copper 0.335mg 1.1mg 85%
Manganese 3.048mg 1.3mg 76%
Vitamin B2 0.115mg 0.425mg 24%
Magnesium 164mg 231mg 16%
Vitamin B3 5.114mg 7.02mg 12%
Selenium 2.3µg 8.3µg 11%
Vitamin B1 0.232mg 0.101mg 11%
Fiber 12.5g 10g 10%
Vitamin B6 0.342mg 0.21mg 10%
Phosphorus 300mg 347mg 7%
Choline 28.1mg 5%
Zinc 1.93mg 2.4mg 4%
Vitamin B5 1.045mg 1.233mg 4%
Fats 1.33g 3.4g 3%
Iron 2.46mg 2.2mg 3%
Polyunsaturated fat 0.541g 1.039g 3%
Protein 12.29g 13.25g 2%
Calcium 35mg 18mg 2%
Vitamin K 1.9µg 2%
Saturated fat 0.232g 0.741g 2%
Monounsaturated fat 0.173g 1.04g 2%
Carbs 75.87g 71.5g 1%
Potassium 410mg 460mg 1%
Sodium 17mg 1mg 1%
Folate 27µg 30µg 1%
Calories 342kcal 343kcal 0%
Protein per 100 calories 3.6g 3.9g N/A
Calories per 10 g protein 278kcal 259kcal N/A
Weight per 100 calories 29g 29g N/A
Unsaturated / Saturated Fat ratio 3.1 2.8 N/A
Net carbs 63.37g 61.5g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Tryptophan 0.19mg 0.192mg 0%
Threonine 0.354mg 0.506mg 0%
Isoleucine 0.455mg 0.498mg 0%
Leucine 0.83mg 0.832mg 0%
Lysine 0.339mg 0.672mg 0%
Methionine 0.19mg 0.172mg 0%
Phenylalanine 0.58mg 0.52mg 0%
Valine 0.554mg 0.678mg 0%
Histidine 0.285mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more FatsFats +155.6%
~equal in Protein ~13.25g
~equal in Carbs ~71.5g
~equal in Water ~9.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +501.2%
Contains more Poly. FatPolyunsaturated fat +92.1%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.