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  6. Wheat Bread vs. Bulgur

Wheat Bread vs. Bulgur — In-Depth Nutrition Comparison

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How are Wheat Bread and Bulgur different?

  • Wheat Bread is higher than Bulgur in Selenium, Iron, Manganese, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Folate, and Calcium.
  • Wheat Bread covers your daily need of Selenium 60% more than Bulgur.
  • Wheat Bread contains 120 times more Sodium than Bulgur. Wheat Bread contains 601mg of Sodium, while Bulgur contains 5mg.

Bread, wheat, toasted and Bulgur, cooked types were used in this article.

Infographic

Wheat Bread vs Bulgur 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.
Wheat Bread
Wheat Bread
9
:
1
Bulgur
Bulgur
Contains more Calcium +1550%
Contains more Iron +326%
Contains more Magnesium +84.4%
Contains more Phosphorus +370%
Contains more Potassium +227.9%
Contains more Zinc +157.9%
Contains more Copper +164%
Contains more Manganese +126.1%
Contains more Selenium +5466.7%
Contains less Sodium -99.2%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +1550%
Contains more Iron +326%
Contains more Magnesium +84.4%
Contains more Phosphorus +370%
Contains more Potassium +227.9%
Contains more Zinc +157.9%
Contains more Copper +164%
Contains more Manganese +126.1%
Contains more Selenium +5466.7%
Contains less Sodium -99.2%

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.
Wheat Bread
Wheat Bread
9
:
1
Bulgur
Bulgur
Contains more Vitamin E +2300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +670.2%
Contains more Vitamin B2 +1264.3%
Contains more Vitamin B3 +525%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B6 +84.3%
Contains more Folate +377.8%
Contains more Vitamin K +1040%
Contains more Vitamin A +∞%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin E +2300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +670.2%
Contains more Vitamin B2 +1264.3%
Contains more Vitamin B3 +525%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B6 +84.3%
Contains more Folate +377.8%
Contains more Vitamin K +1040%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Bulgur
Bulgur
Contains more Protein +320.8%
Contains more Fats +1679.2%
Contains more Carbs +200.2%
Contains more Other +714.7%
Contains more Water +220.9%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +320.8%
Contains more Fats +1679.2%
Contains more Carbs +200.2%
Contains more Other +714.7%
Contains more Water +220.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +3187.1%
Contains more Polyunsaturated fat +1655.1%
Contains less Saturated Fat -95.8%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +3187.1%
Contains more Polyunsaturated fat +1655.1%
Contains less Saturated Fat -95.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Bulgur
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Bulgur Opinion
Net carbs 51.07g 14.08g Wheat Bread
Protein 12.96g 3.08g Wheat Bread
Fats 4.27g 0.24g Wheat Bread
Carbs 55.77g 18.58g Wheat Bread
Calories 313kcal 83kcal Wheat Bread
Sugar 6.42g 0.1g Bulgur
Fiber 4.7g 4.5g Wheat Bread
Calcium 165mg 10mg Wheat Bread
Iron 4.09mg 0.96mg Wheat Bread
Magnesium 59mg 32mg Wheat Bread
Phosphorus 188mg 40mg Wheat Bread
Potassium 223mg 68mg Wheat Bread
Sodium 601mg 5mg Bulgur
Zinc 1.47mg 0.57mg Wheat Bread
Copper 0.198mg 0.075mg Wheat Bread
Manganese 1.377mg 0.609mg Wheat Bread
Selenium 33.4µg 0.6µg Wheat Bread
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.24mg 0.01mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.057mg Wheat Bread
Vitamin B2 0.382mg 0.028mg Wheat Bread
Vitamin B3 6.25mg 1mg Wheat Bread
Vitamin B5 0.456mg 0.344mg Wheat Bread
Vitamin B6 0.153mg 0.083mg Wheat Bread
Folate 86µg 18µg Wheat Bread
Vitamin K 5.7µg 0.5µg Wheat Bread
Tryptophan 0.092mg 0.048mg Wheat Bread
Threonine 0.299mg 0.089mg Wheat Bread
Isoleucine 0.258mg 0.114mg Wheat Bread
Leucine 0.461mg 0.208mg Wheat Bread
Lysine 0.215mg 0.085mg Wheat Bread
Methionine 0.105mg 0.048mg Wheat Bread
Phenylalanine 0.315mg 0.145mg Wheat Bread
Valine 0.31mg 0.139mg Wheat Bread
Histidine 0.15mg 0.071mg Wheat Bread
Saturated Fat 0.989g 0.042g Bulgur
Monounsaturated Fat 1.019g 0.031g Wheat Bread
Polyunsaturated fat 1.72g 0.098g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
8%
Bulgur
Minerals Daily Need Coverage Score
89%
Wheat Bread
21%
Bulgur

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.7)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 6.32g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.947g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.