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  6. Wheat Bread vs. Bulgur dry

Wheat Bread vs. Bulgur dry — In-Depth Nutrition Comparison

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What are the differences between wheat Bread and bulgur dry?

  • Wheat Bread is higher in selenium, vitamin B2, iron, and vitamin B1, yet bulgur dry is higher in manganese, fiber, magnesium, phosphorus, and copper.
  • Bulgur dry's daily need coverage for manganese is 73% more.
  • Wheat Bread has 35 times more sodium than bulgur dry. While wheat Bread has 601mg of sodium, bulgur dry has only 17mg.
  • The glycemic index of bulgur dry is lower.

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

Infographic

Wheat Bread vs Bulgur dry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +371.4%
Contains more IronIron +66.3%
Contains more SeleniumSelenium +1352.2%
Contains more MagnesiumMagnesium +178%
Contains more PotassiumPotassium +83.9%
Contains more CopperCopper +69.2%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +59.6%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +121.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +89.2%
Contains more Vitamin B2Vitamin B2 +232.2%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +218.5%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +123.5%
Contains more CholineCholine +27.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Bulgur dry DV% diff.
Manganese 1.377mg 3.048mg 73%
Selenium 33.4µg 2.3µg 57%
Fiber 4.7g 12.5g 31%
Magnesium 59mg 164mg 25%
Sodium 601mg 17mg 25%
Vitamin B2 0.382mg 0.115mg 21%
Iron 4.09mg 2.46mg 20%
Vitamin B1 0.439mg 0.232mg 17%
Phosphorus 188mg 300mg 16%
Folate 86µg 27µg 15%
Copper 0.198mg 0.335mg 15%
Vitamin B6 0.153mg 0.342mg 15%
Calcium 165mg 35mg 13%
Vitamin B5 0.456mg 1.045mg 12%
Polyunsaturated fat 1.72g 0.541g 8%
Carbs 55.77g 75.87g 7%
Vitamin B3 6.25mg 5.114mg 7%
Potassium 223mg 410mg 6%
Fats 4.27g 1.33g 5%
Zinc 1.47mg 1.93mg 4%
Saturated fat 0.989g 0.232g 3%
Vitamin K 5.7µg 1.9µg 3%
Monounsaturated fat 1.019g 0.173g 2%
Choline 22.1mg 28.1mg 1%
Calories 313kcal 342kcal 1%
Protein 12.96g 12.29g 1%
Vitamin E 0.24mg 0.06mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 63.37g N/A
Sugar 6.42g 0.41g N/A
Tryptophan 0.092mg 0.19mg 0%
Threonine 0.299mg 0.354mg 0%
Isoleucine 0.258mg 0.455mg 0%
Leucine 0.461mg 0.83mg 0%
Lysine 0.215mg 0.339mg 0%
Methionine 0.105mg 0.19mg 0%
Phenylalanine 0.315mg 0.58mg 0%
Valine 0.31mg 0.554mg 0%
Histidine 0.15mg 0.285mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more FatsFats +221.1%
Contains more WaterWater +169.2%
Contains more OtherOther +83.4%
Contains more CarbsCarbs +36%
~equal in Protein ~12.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +489%
Contains more Poly. FatPolyunsaturated fat +217.9%
Contains less Sat. FatSaturated fat -76.5%

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