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  6. Pasta vs. Bulgur

Pasta vs. Bulgur — In-Depth Nutrition Comparison

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What are the differences between Pasta and Bulgur?

  • Pasta is higher in Vitamin B1, Folate, Vitamin B2, and Vitamin B12, yet Bulgur is higher in Manganese.
  • Bulgur's daily need coverage for Manganese is 17% more.

We used Pasta, fresh-refrigerated, plain, cooked and Bulgur, cooked types in this article.

Infographic

Pasta 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.
Pasta
Pasta
3
:
7
Bulgur
Bulgur
Contains more Iron +18.8%
Contains more Phosphorus +57.5%
Contains more Copper +24%
Contains more Calcium +66.7%
Contains more Magnesium +77.8%
Contains more Potassium +183.3%
Contains less Sodium -16.7%
Contains more Manganese +171.9%
Equal in Zinc - 0.57
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Iron +18.8%
Contains more Phosphorus +57.5%
Contains more Copper +24%
Contains more Calcium +66.7%
Contains more Magnesium +77.8%
Contains more Potassium +183.3%
Contains less Sodium -16.7%
Contains more Manganese +171.9%
Equal in Zinc - 0.57

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.
Pasta
Pasta
5
:
6
Bulgur
Bulgur
Contains more Vitamin A +900%
Contains more Vitamin B1 +266.7%
Contains more Vitamin B2 +435.7%
Contains more Folate +255.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +88%
Contains more Vitamin B6 +144.1%
Equal in Vitamin B3 - 1
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 A +900%
Contains more Vitamin B1 +266.7%
Contains more Vitamin B2 +435.7%
Contains more Folate +255.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +88%
Contains more Vitamin B6 +144.1%
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
:
2
Bulgur
Bulgur
Contains more Protein +67.2%
Contains more Fats +337.5%
Contains more Carbs +34.2%
Contains more Water +13.4%
Equal in Other - 0.34
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +67.2%
Contains more Fats +337.5%
Contains more Carbs +34.2%
Contains more Water +13.4%
Equal in Other - 0.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +337.8%
Contains less Saturated Fat -72%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +337.8%
Contains less Saturated Fat -72%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Bulgur Opinion
Net carbs 24.93g 14.08g Pasta
Protein 5.15g 3.08g Pasta
Fats 1.05g 0.24g Pasta
Carbs 24.93g 18.58g Pasta
Calories 131kcal 83kcal Pasta
Sugar 0.1g Pasta
Fiber 4.5g Bulgur
Calcium 6mg 10mg Bulgur
Iron 1.14mg 0.96mg Pasta
Magnesium 18mg 32mg Bulgur
Phosphorus 63mg 40mg Pasta
Potassium 24mg 68mg Bulgur
Sodium 6mg 5mg Bulgur
Zinc 0.56mg 0.57mg Bulgur
Copper 0.093mg 0.075mg Pasta
Manganese 0.224mg 0.609mg Bulgur
Selenium 0.6µg Bulgur
Vitamin A 20IU 2IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.01mg Bulgur
Vitamin B1 0.209mg 0.057mg Pasta
Vitamin B2 0.15mg 0.028mg Pasta
Vitamin B3 0.992mg 1mg Bulgur
Vitamin B5 0.183mg 0.344mg Bulgur
Vitamin B6 0.034mg 0.083mg Bulgur
Folate 64µg 18µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 0.5µg Bulgur
Tryptophan 0.065mg 0.048mg Pasta
Threonine 0.134mg 0.089mg Pasta
Isoleucine 0.197mg 0.114mg Pasta
Leucine 0.348mg 0.208mg Pasta
Lysine 0.097mg 0.085mg Pasta
Methionine 0.079mg 0.048mg Pasta
Phenylalanine 0.247mg 0.145mg Pasta
Valine 0.217mg 0.139mg Pasta
Histidine 0.103mg 0.071mg Pasta
Cholesterol 33mg 0mg Bulgur
Saturated Fat 0.15g 0.042g Bulgur
Monounsaturated Fat 0.124g 0.031g Pasta
Polyunsaturated fat 0.429g 0.098g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
16%
Pasta
8%
Bulgur
Minerals Daily Need Coverage Score
16%
Pasta
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Bulgur
Bulgur is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 2)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $1)
Which food is richer in minerals?
?
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?
?
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.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.