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Soybean meal vs. Bulgur — In-Depth Nutrition Comparison

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Important differences between Soybean meal and Bulgur

  • Bulgur has less Copper, Iron, Manganese, Phosphorus, Folate, Potassium, Magnesium, Vitamin B1, Zinc, and Vitamin B6.
  • Soybean meal's daily need coverage for Copper is 214% more.
  • Soybean meal has 37 times more Potassium than Bulgur. Soybean meal has 2490mg of Potassium, while Bulgur has 68mg.

The food varieties used in the comparison are Soy meal, defatted, raw and Bulgur, cooked.

Infographic

Soybean meal 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.
Contains more Calcium +2340%
Contains more Iron +1327.1%
Contains more Magnesium +856.3%
Contains more Phosphorus +1652.5%
Contains more Potassium +3561.8%
Contains less Sodium -40%
Contains more Zinc +787.7%
Contains more Copper +2566.7%
Contains more Manganese +524%
Contains more Selenium +450%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 74% 514% 219% 301% 220% 1% 138% 667% 496% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +2340%
Contains more Iron +1327.1%
Contains more Magnesium +856.3%
Contains more Phosphorus +1652.5%
Contains more Potassium +3561.8%
Contains less Sodium -40%
Contains more Zinc +787.7%
Contains more Copper +2566.7%
Contains more Manganese +524%
Contains more Selenium +450%

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.
:
2
Bulgur
Contains more Vitamin A +1900%
Contains more Vitamin B1 +1112.3%
Contains more Vitamin B2 +796.4%
Contains more Vitamin B3 +158.7%
Contains more Vitamin B5 +474.4%
Contains more Vitamin B6 +585.5%
Contains more Folate +1583.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
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 +1900%
Contains more Vitamin B1 +1112.3%
Contains more Vitamin B2 +796.4%
Contains more Vitamin B3 +158.7%
Contains more Vitamin B5 +474.4%
Contains more Vitamin B6 +585.5%
Contains more Folate +1583.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1497.4%
Contains more Fats +895.8%
Contains more Carbs +93.2%
Contains more Other +1541.2%
Contains more Water +1020.5%
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
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 +1497.4%
Contains more Fats +895.8%
Contains more Carbs +93.2%
Contains more Other +1541.2%
Contains more Water +1020.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1219.4%
Contains more Polyunsaturated fat +966.3%
Contains less Saturated Fat -84.3%
16% 24% 61%
Saturated Fat: 0.268 g
Monounsaturated Fat: 0.409 g
Polyunsaturated fat: 1.045 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +1219.4%
Contains more Polyunsaturated fat +966.3%
Contains less Saturated Fat -84.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean meal Bulgur Opinion
Net carbs 35.89g 14.08g Soybean meal
Protein 49.2g 3.08g Soybean meal
Fats 2.39g 0.24g Soybean meal
Carbs 35.89g 18.58g Soybean meal
Calories 337kcal 83kcal Soybean meal
Sugar 0.1g Soybean meal
Fiber 4.5g Bulgur
Calcium 244mg 10mg Soybean meal
Iron 13.7mg 0.96mg Soybean meal
Magnesium 306mg 32mg Soybean meal
Phosphorus 701mg 40mg Soybean meal
Potassium 2490mg 68mg Soybean meal
Sodium 3mg 5mg Soybean meal
Zinc 5.06mg 0.57mg Soybean meal
Copper 2mg 0.075mg Soybean meal
Manganese 3.8mg 0.609mg Soybean meal
Selenium 3.3µg 0.6µg Soybean meal
Vitamin A 40IU 2IU Soybean meal
Vitamin A RAE 2µg 0µg Soybean meal
Vitamin E 0.01mg Bulgur
Vitamin B1 0.691mg 0.057mg Soybean meal
Vitamin B2 0.251mg 0.028mg Soybean meal
Vitamin B3 2.587mg 1mg Soybean meal
Vitamin B5 1.976mg 0.344mg Soybean meal
Vitamin B6 0.569mg 0.083mg Soybean meal
Folate 303µg 18µg Soybean meal
Vitamin K 0.5µg Bulgur
Tryptophan 0.653mg 0.048mg Soybean meal
Threonine 1.952mg 0.089mg Soybean meal
Isoleucine 2.18mg 0.114mg Soybean meal
Leucine 3.66mg 0.208mg Soybean meal
Lysine 2.991mg 0.085mg Soybean meal
Methionine 0.606mg 0.048mg Soybean meal
Phenylalanine 2.346mg 0.145mg Soybean meal
Valine 2.243mg 0.139mg Soybean meal
Histidine 1.212mg 0.071mg Soybean meal
Saturated Fat 0.268g 0.042g Bulgur
Monounsaturated Fat 0.409g 0.031g Soybean meal
Polyunsaturated fat 1.045g 0.098g Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal 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
63%
Soybean meal
8%
Bulgur
Minerals Daily Need Coverage Score
264%
Soybean meal
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 2mg)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $2)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.226g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 21)
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.