Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Bread vs Bulgur - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
2
:
6
Bulgur
Contains more Iron +66.3%
Contains more Calcium +371.4%
Contains more Potassium +83.9%
Contains more Magnesium +178%
Contains more Copper +69.2%
Contains more Zinc +31.3%
Contains more Phosphorus +59.6%
Contains less Sodium -97.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +66.3%
Contains more Calcium +371.4%
Contains more Potassium +83.9%
Contains more Magnesium +178%
Contains more Copper +69.2%
Contains more Zinc +31.3%
Contains more Phosphorus +59.6%
Contains less Sodium -97.2%

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

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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

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

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.