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  6. Rye vs. Bulgur

Rye vs. Bulgur — In-Depth Nutrition Comparison

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A recap on differences between Rye and Bulgur

  • Bulgur has less Manganese, Fiber, Phosphorus, Copper, Selenium, Vitamin B5, Vitamin B1, Iron, Vitamin B3, and Zinc.
  • Rye covers your daily Manganese needs 86% more than Bulgur.
  • Bulgur contains 23 times less Selenium than Rye. Rye contains 13.9µg of Selenium, while Bulgur contains 0.6µg.

Food varieties used in this article are Rye grain and Bulgur, cooked.

Infographic

Rye 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.
Rye
Rye
10
:
0
Bulgur
Bulgur
Contains more Calcium +140%
Contains more Iron +174%
Contains more Magnesium +243.8%
Contains more Phosphorus +730%
Contains more Potassium +650%
Contains less Sodium -60%
Contains more Zinc +364.9%
Contains more Copper +389.3%
Contains more Manganese +323.2%
Contains more Selenium +2216.7%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +140%
Contains more Iron +174%
Contains more Magnesium +243.8%
Contains more Phosphorus +730%
Contains more Potassium +650%
Contains less Sodium -60%
Contains more Zinc +364.9%
Contains more Copper +389.3%
Contains more Manganese +323.2%
Contains more Selenium +2216.7%

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.
Rye
Rye
9
:
0
Bulgur
Bulgur
Contains more Vitamin A +450%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +454.4%
Contains more Vitamin B2 +796.4%
Contains more Vitamin B3 +327%
Contains more Vitamin B5 +323.3%
Contains more Vitamin B6 +254.2%
Contains more Folate +111.1%
Contains more Vitamin K +1080%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 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 A +450%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +454.4%
Contains more Vitamin B2 +796.4%
Contains more Vitamin B3 +327%
Contains more Vitamin B5 +323.3%
Contains more Vitamin B6 +254.2%
Contains more Folate +111.1%
Contains more Vitamin K +1080%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Bulgur
Bulgur
Contains more Protein +235.7%
Contains more Fats +579.2%
Contains more Carbs +308.3%
Contains more Other +361.8%
Contains more Water +633.6%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +235.7%
Contains more Fats +579.2%
Contains more Carbs +308.3%
Contains more Other +361.8%
Contains more Water +633.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +571%
Contains more Polyunsaturated fat +682.7%
Contains less Saturated Fat -78.7%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +571%
Contains more Polyunsaturated fat +682.7%
Contains less Saturated Fat -78.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Bulgur Opinion
Net carbs 60.76g 14.08g Rye
Protein 10.34g 3.08g Rye
Fats 1.63g 0.24g Rye
Carbs 75.86g 18.58g Rye
Calories 338kcal 83kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 0.1g Bulgur
Fiber 15.1g 4.5g Rye
Calcium 24mg 10mg Rye
Iron 2.63mg 0.96mg Rye
Magnesium 110mg 32mg Rye
Phosphorus 332mg 40mg Rye
Potassium 510mg 68mg Rye
Sodium 2mg 5mg Rye
Zinc 2.65mg 0.57mg Rye
Copper 0.367mg 0.075mg Rye
Manganese 2.577mg 0.609mg Rye
Selenium 13.9µg 0.6µg Rye
Vitamin A 11IU 2IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.01mg Rye
Vitamin B1 0.316mg 0.057mg Rye
Vitamin B2 0.251mg 0.028mg Rye
Vitamin B3 4.27mg 1mg Rye
Vitamin B5 1.456mg 0.344mg Rye
Vitamin B6 0.294mg 0.083mg Rye
Folate 38µg 18µg Rye
Vitamin K 5.9µg 0.5µg Rye
Tryptophan 0.108mg 0.048mg Rye
Threonine 0.289mg 0.089mg Rye
Isoleucine 0.208mg 0.114mg Rye
Leucine 0.563mg 0.208mg Rye
Lysine 0.286mg 0.085mg Rye
Methionine 0.153mg 0.048mg Rye
Phenylalanine 0.435mg 0.145mg Rye
Valine 0.317mg 0.139mg Rye
Histidine 0.189mg 0.071mg Rye
Saturated Fat 0.197g 0.042g Bulgur
Monounsaturated Fat 0.208g 0.031g Rye
Polyunsaturated fat 0.767g 0.098g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
36%
Rye
8%
Bulgur
Minerals Daily Need Coverage Score
98%
Rye
21%
Bulgur

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 13)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.155g)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.