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Bread vs Bulgur - In-Depth Nutrition Comparison

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What are the differences between Bread and Bulgur?

  • Bread is higher in Selenium, Vitamin B2, Iron, and Vitamin B1, yet Bulgur is higher in Manganese, Fiber, Magnesium, Phosphorus, and Copper.
  • Bulgur's daily need coverage for Manganese is 73% more.
  • Bread has 35 times more Sodium than Bulgur. While Bread has 601mg of Sodium, Bulgur has only 17mg.

We used Bread, wheat, toasted and Bulgur, dry types in this article.

Infographic

Bread vs Bulgur infographic
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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
Bread
2
:
6
Bulgur
Contains more Calcium +371.4%
Contains more Iron +66.3%
Contains more Magnesium +178%
Contains more Phosphorus +59.6%
Contains more Potassium +83.9%
Contains less Sodium -97.2%
Contains more Zinc +31.3%
Contains more Copper +69.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +371.4%
Contains more Iron +66.3%
Contains more Magnesium +178%
Contains more Phosphorus +59.6%
Contains more Potassium +83.9%
Contains less Sodium -97.2%
Contains more Zinc +31.3%
Contains more Copper +69.2%

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
Bread
7
:
3
Bulgur
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +232.2%
Contains more Vitamin B3 +22.2%
Contains more Folate +218.5%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +123.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +232.2%
Contains more Vitamin B3 +22.2%
Contains more Folate +218.5%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +123.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bread Bulgur Opinion
Net carbs 51.07g 63.37g Bulgur
Protein 12.96g 12.29g Bread
Fats 4.27g 1.33g Bread
Carbs 55.77g 75.87g Bulgur
Calories 313kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar 6.42g 0.41g Bulgur
Fiber 4.7g 12.5g Bulgur
Calcium 165mg 35mg Bread
Iron 4.09mg 2.46mg Bread
Magnesium 59mg 164mg Bulgur
Phosphorus 188mg 300mg Bulgur
Potassium 223mg 410mg Bulgur
Sodium 601mg 17mg Bulgur
Zinc 1.47mg 1.93mg Bulgur
Copper 0.198mg 0.335mg Bulgur
Vitamin A 0IU 9IU Bulgur
Vitamin E 0.24mg 0.06mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.232mg Bread
Vitamin B2 0.382mg 0.115mg Bread
Vitamin B3 6.25mg 5.114mg Bread
Vitamin B5 0.456mg 1.045mg Bulgur
Vitamin B6 0.153mg 0.342mg Bulgur
Folate 86µg 27µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 1.9µg Bread
Tryptophan 0.092mg 0.19mg Bulgur
Threonine 0.299mg 0.354mg Bulgur
Isoleucine 0.258mg 0.455mg Bulgur
Leucine 0.461mg 0.83mg Bulgur
Lysine 0.215mg 0.339mg Bulgur
Methionine 0.105mg 0.19mg Bulgur
Phenylalanine 0.315mg 0.58mg Bulgur
Valine 0.31mg 0.554mg Bulgur
Histidine 0.15mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 0.232g Bulgur
Monounsaturated Fat 1.019g 0.173g Bread
Polyunsaturated fat 1.72g 0.541g Bread

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
29
Bulgur
Mineral Summary Score
66
Bread
69
Bulgur

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 food.
Protein
78%
Bread
74%
Bulgur
Carbohydrates
56%
Bread
76%
Bulgur
Fats
20%
Bread
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 6.01g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 584mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.757g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 13)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.7)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.