Bulgur vs. Pasta — In-Depth Nutrition Comparison
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What are the differences between Bulgur and Pasta?
- Bulgur is higher in Manganese, yet Pasta is higher in Vitamin B1, Folate, Vitamin B2, and Vitamin B12.
- Bulgur's daily need coverage for Manganese is 17% more.
- Bulgur has 3 times more Potassium than Pasta. While Bulgur has 68mg of Potassium, Pasta has only 24mg.
We used Bulgur, cooked and Pasta, fresh-refrigerated, plain, cooked types in this article.
Infographic
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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.
Contains
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Calcium
+66.7%
Contains
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Magnesium
+77.8%
Contains
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Potassium
+183.3%
Contains
less
Sodium
-16.7%
Contains
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Manganese
+171.9%
Contains
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Iron
+18.8%
Contains
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Phosphorus
+57.5%
Contains
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Copper
+24%
Equal in Zinc - 0.56
Contains
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Calcium
+66.7%
Contains
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Magnesium
+77.8%
Contains
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Potassium
+183.3%
Contains
less
Sodium
-16.7%
Contains
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Manganese
+171.9%
Contains
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Iron
+18.8%
Contains
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Phosphorus
+57.5%
Contains
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Copper
+24%
Equal in Zinc - 0.56
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.
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Contains
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Vitamin B5
+88%
Contains
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Vitamin B6
+144.1%
Contains
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Vitamin A
+900%
Contains
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Vitamin B1
+266.7%
Contains
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Vitamin B2
+435.7%
Contains
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Folate
+255.6%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B3 - 0.992
Contains
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Vitamin B5
+88%
Contains
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Vitamin B6
+144.1%
Contains
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Vitamin A
+900%
Contains
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Vitamin B1
+266.7%
Contains
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Vitamin B2
+435.7%
Contains
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Folate
+255.6%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B3 - 0.992
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+13.4%
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Protein
+67.2%
Contains
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Fats
+337.5%
Contains
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Carbs
+34.2%
Equal in Other - 0.31
Contains
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Water
+13.4%
Contains
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Protein
+67.2%
Contains
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Fats
+337.5%
Contains
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Carbs
+34.2%
Equal in Other - 0.31
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-72%
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Monounsaturated Fat
+300%
Contains
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Polyunsaturated fat
+337.8%
Contains
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Saturated Fat
-72%
Contains
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Monounsaturated Fat
+300%
Contains
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Polyunsaturated fat
+337.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.08g | 24.93g |
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| Protein | 3.08g | 5.15g |
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| Fats | 0.24g | 1.05g |
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| Carbs | 18.58g | 24.93g |
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| Calories | 83kcal | 131kcal |
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| Sugar | 0.1g |
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| Fiber | 4.5g |
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| Calcium | 10mg | 6mg |
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| Iron | 0.96mg | 1.14mg |
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| Magnesium | 32mg | 18mg |
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| Phosphorus | 40mg | 63mg |
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| Potassium | 68mg | 24mg |
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| Sodium | 5mg | 6mg |
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| Zinc | 0.57mg | 0.56mg |
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| Copper | 0.075mg | 0.093mg |
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| Manganese | 0.609mg | 0.224mg |
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| Selenium | 0.6µg |
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| Vitamin A | 2IU | 20IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin E | 0.01mg |
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| Vitamin B1 | 0.057mg | 0.209mg |
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| Vitamin B2 | 0.028mg | 0.15mg |
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| Vitamin B3 | 1mg | 0.992mg |
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| Vitamin B5 | 0.344mg | 0.183mg |
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| Vitamin B6 | 0.083mg | 0.034mg |
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| Folate | 18µg | 64µg |
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| Vitamin B12 | 0µg | 0.14µg |
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| Vitamin K | 0.5µg |
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| Tryptophan | 0.048mg | 0.065mg |
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| Threonine | 0.089mg | 0.134mg |
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| Isoleucine | 0.114mg | 0.197mg |
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| Leucine | 0.208mg | 0.348mg |
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| Lysine | 0.085mg | 0.097mg |
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| Methionine | 0.048mg | 0.079mg |
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| Phenylalanine | 0.145mg | 0.247mg |
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| Valine | 0.139mg | 0.217mg |
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| Histidine | 0.071mg | 0.103mg |
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| Cholesterol | 0mg | 33mg |
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| Saturated Fat | 0.042g | 0.15g |
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| Monounsaturated Fat | 0.031g | 0.124g |
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| Polyunsaturated fat | 0.098g | 0.429g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
8%
16%
Minerals Daily Need Coverage Score
21%
16%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Bulgur is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Bulgur is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 2)
Which food is cheaper?
Bulgur is cheaper (difference - $1)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.