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Rye vs Bulgur - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 3)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 0.57g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Bulgur
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Rye
20
Bulgur
Mineral Summary Score
48
Rye
49
Bulgur

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
6
:
2
Bulgur
Contains more Potassium +24.4%
Contains more Zinc +37.3%
Contains more Phosphorus +10.7%
Contains less Sodium -88.2%
Contains more Calcium +45.8%
Contains more Magnesium +49.1%
Equal in Iron - 2.46
Equal in Copper - 0.335
Equal in Phosphorus - 300
Contains more Potassium +24.4%
Contains more Zinc +37.3%
Contains more Phosphorus +10.7%
Contains less Sodium -88.2%
Contains more Calcium +45.8%
Contains more Magnesium +49.1%
Equal in Iron - 2.46
Equal in Copper - 0.335
Equal in Phosphorus - 300

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
6
:
2
Bulgur
Contains more Vitamin A +22.2%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B5 +39.3%
Contains more Vitamin K +210.5%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +16.3%
Contains more Vitamin A +22.2%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B5 +39.3%
Contains more Vitamin K +210.5%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +16.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Rye
74%
Bulgur
Carbohydrates
76%
Rye
76%
Bulgur
Fats
8%
Rye
6%
Bulgur

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rye Bulgur Opinion
Calories 338 342 Bulgur
Protein 10.34 12.29 Bulgur
Fats 1.63 1.33 Rye
Vitamin C 0 0
Carbs 75.86 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 2.46 Rye
Calcium 24 35 Bulgur
Potassium 510 410 Rye
Magnesium 110 164 Bulgur
Sugars 0.98 0.41 Rye
Fiber 15.1 12.5 Rye
Copper 0.367 0.335 Rye
Zinc 2.65 1.93 Rye
Starch
Phosphorus 332 300 Rye
Sodium 2 17 Rye
Vitamin A 11 9 Rye
Vitamin E 0.85 0.06 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.232 Rye
Vitamin B2 0.251 0.115 Rye
Vitamin B3 4.27 5.114 Bulgur
Vitamin B5 1.456 1.045 Rye
Vitamin B6 0.294 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 5.9 1.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 Bulgur
Saturated Fat 0.197 0.232 Rye
Monounsaturated Fat 0.208 0.173 Rye
Polyunsaturated fat 0.767 0.541 Rye
Tryptophan 0.108 0.19 Bulgur
Threonine 0.289 0.354 Bulgur
Isoleucine 0.208 0.455 Bulgur
Leucine 0.563 0.83 Bulgur
Lysine 0.286 0.339 Bulgur
Methionine 0.153 0.19 Bulgur
Phenylalanine 0.435 0.58 Bulgur
Valine 0.317 0.554 Bulgur
Histidine 0.189 0.285 Bulgur
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.