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  6. Bulgur vs. Triticale

Bulgur vs. Triticale — In-Depth Nutrition Comparison

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Important differences between bulgur and triticale

  • Bulgur has less manganese, phosphorus, copper, vitamin B1, zinc, magnesium, iron, vitamin B5, folate, and vitamin B2.
  • Triticale's daily need coverage for manganese is 113% more.
  • Triticale has a higher glycemic index than bulgur.

The food varieties used in the comparison are Bulgur, cooked and Triticale.

Infographic

Bulgur vs Triticale 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.
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +306.3%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +388.2%
Contains more IronIron +167.7%
Contains more CopperCopper +509.3%
Contains more ZincZinc +505.3%
Contains more PhosphorusPhosphorus +795%
Contains more ManganeseManganese +427.1%
~equal in Sodium ~5mg

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.
Bulgur
Bulgur
1
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% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
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% 18% 104% 31% 27% 79% 32% 0% 0% 55%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +8900%
Contains more Vitamin B1Vitamin B1 +629.8%
Contains more Vitamin B2Vitamin B2 +378.6%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin B5Vitamin B5 +284.6%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more FolateFolate +305.6%
~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 Triticale DV% diff.
Manganese 0.609mg 3.21mg 113%
Phosphorus 40mg 358mg 45%
Copper 0.075mg 0.457mg 42%
Vitamin B1 0.057mg 0.416mg 30%
Zinc 0.57mg 3.45mg 26%
Magnesium 32mg 130mg 23%
Protein 3.08g 13.05g 20%
Iron 0.96mg 2.57mg 20%
Vitamin B5 0.344mg 1.323mg 20%
Carbs 18.58g 72.13g 18%
Fiber 4.5g 18%
Folate 18µg 73µg 14%
Calories 83kcal 336kcal 13%
Potassium 68mg 332mg 8%
Vitamin B2 0.028mg 0.134mg 8%
Vitamin E 0.01mg 0.9mg 6%
Polyunsaturated fat 0.098g 0.913g 5%
Vitamin B6 0.083mg 0.138mg 4%
Fats 0.24g 2.09g 3%
Calcium 10mg 37mg 3%
Vitamin B3 1mg 1.43mg 3%
Selenium 0.6µg 1%
Choline 6.9mg 1%
Saturated fat 0.042g 0.366g 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 269kcal 257kcal N/A
Weight per 100 calories 120g 30g N/A
Unsaturated / Saturated Fat ratio 3.1 3.1 N/A
Net carbs 14.08g 72.13g N/A
Sugar 0.1g N/A
Sodium 5mg 5mg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.031g 0.211g 0%
Tryptophan 0.048mg 0.157mg 0%
Threonine 0.089mg 0.405mg 0%
Isoleucine 0.114mg 0.479mg 0%
Leucine 0.208mg 0.911mg 0%
Lysine 0.085mg 0.365mg 0%
Methionine 0.048mg 0.204mg 0%
Phenylalanine 0.145mg 0.638mg 0%
Valine 0.139mg 0.609mg 0%
Histidine 0.071mg 0.311mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 g
Contains more WaterWater +639.9%
Contains more ProteinProtein +323.7%
Contains more FatsFats +770.8%
Contains more CarbsCarbs +288.2%
Contains more OtherOther +552.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
25% 14% 61%
Saturated fat: Sat. Fat 0.366 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +580.6%
Contains more Poly. FatPolyunsaturated fat +831.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.