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Wheat vs Bulgur - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 0.41g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 3)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.222g)
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.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Wheat Bulgur
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wheat 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
Wheat
20
Bulgur
Mineral Summary Score
67
Wheat
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
Wheat
6
:
2
Bulgur
Contains more Iron +43.1%
Contains more Copper +65.1%
Contains more Zinc +115.5%
Contains more Phosphorus +69.3%
Contains less Sodium -88.2%
Contains more Magnesium +13.9%
Equal in Calcium - 35
Equal in Potassium - 410
Contains more Iron +43.1%
Contains more Copper +65.1%
Contains more Zinc +115.5%
Contains more Phosphorus +69.3%
Contains less Sodium -88.2%
Contains more Magnesium +13.9%
Equal in Calcium - 35
Equal in Potassium - 410

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
Wheat
4
:
4
Bulgur
Contains more Vitamin B1 +80.6%
Contains more Vitamin B3 +31.8%
Contains more Vitamin B6 +22.5%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.8%
Equal in Vitamin B2 - 0.115
Contains more Vitamin B1 +80.6%
Contains more Vitamin B3 +31.8%
Contains more Vitamin B6 +22.5%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.8%
Equal in Vitamin B2 - 0.115

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
82%
Wheat
74%
Bulgur
Carbohydrates
71%
Wheat
76%
Bulgur
Fats
11%
Wheat
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 Wheat Bulgur Opinion
Calories 339 342 Bulgur
Protein 13.68 12.29 Wheat
Fats 2.47 1.33 Wheat
Vitamin C 0 0
Carbs 71.13 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 2.46 Wheat
Calcium 34 35 Bulgur
Potassium 431 410 Wheat
Magnesium 144 164 Bulgur
Sugars 0.41 Bulgur
Fiber 12.5 Bulgur
Copper 0.553 0.335 Wheat
Zinc 4.16 1.93 Wheat
Starch
Phosphorus 508 300 Wheat
Sodium 2 17 Wheat
Vitamin A 0 9 Bulgur
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.419 0.232 Wheat
Vitamin B2 0.121 0.115 Wheat
Vitamin B3 6.738 5.114 Wheat
Vitamin B5 0.935 1.045 Bulgur
Vitamin B6 0.419 0.342 Wheat
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.454 0.232 Bulgur
Monounsaturated Fat 0.344 0.173 Wheat
Polyunsaturated fat 0.978 0.541 Wheat
Tryptophan 0.176 0.19 Bulgur
Threonine 0.366 0.354 Wheat
Isoleucine 0.533 0.455 Wheat
Leucine 0.934 0.83 Wheat
Lysine 0.303 0.339 Bulgur
Methionine 0.221 0.19 Wheat
Phenylalanine 0.681 0.58 Wheat
Valine 0.594 0.554 Wheat
Histidine 0.322 0.285 Wheat
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.