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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.

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.
Contains more Calcium +371.4%
Contains more Iron +66.3%
Contains more Selenium +1352.2%
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%
Contains more Manganese +121.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Calcium +371.4%
Contains more Iron +66.3%
Contains more Selenium +1352.2%
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%
Contains more Manganese +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.
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +221.1%
Contains more Water +169.2%
Contains more Other +83.4%
Contains more Carbs +36%
Equal in Protein - 12.29
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 Fats +221.1%
Contains more Water +169.2%
Contains more Other +83.4%
Contains more Carbs +36%
Equal in Protein - 12.29

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Bulgur dry Opinion
Net carbs 51.07g 63.37g Bulgur dry
Protein 12.96g 12.29g Wheat Bread
Fats 4.27g 1.33g Wheat Bread
Carbs 55.77g 75.87g Bulgur dry
Calories 313kcal 342kcal Bulgur dry
Sugar 6.42g 0.41g Bulgur dry
Fiber 4.7g 12.5g Bulgur dry
Calcium 165mg 35mg Wheat Bread
Iron 4.09mg 2.46mg Wheat Bread
Magnesium 59mg 164mg Bulgur dry
Phosphorus 188mg 300mg Bulgur dry
Potassium 223mg 410mg Bulgur dry
Sodium 601mg 17mg Bulgur dry
Zinc 1.47mg 1.93mg Bulgur dry
Copper 0.198mg 0.335mg Bulgur dry
Manganese 1.377mg 3.048mg Bulgur dry
Selenium 33.4µg 2.3µg Wheat Bread
Vitamin A 0IU 9IU Bulgur dry
Vitamin E 0.24mg 0.06mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.232mg Wheat Bread
Vitamin B2 0.382mg 0.115mg Wheat Bread
Vitamin B3 6.25mg 5.114mg Wheat Bread
Vitamin B5 0.456mg 1.045mg Bulgur dry
Vitamin B6 0.153mg 0.342mg Bulgur dry
Folate 86µg 27µg Wheat Bread
Vitamin K 5.7µg 1.9µg Wheat Bread
Tryptophan 0.092mg 0.19mg Bulgur dry
Threonine 0.299mg 0.354mg Bulgur dry
Isoleucine 0.258mg 0.455mg Bulgur dry
Leucine 0.461mg 0.83mg Bulgur dry
Lysine 0.215mg 0.339mg Bulgur dry
Methionine 0.105mg 0.19mg Bulgur dry
Phenylalanine 0.315mg 0.58mg Bulgur dry
Valine 0.31mg 0.554mg Bulgur dry
Histidine 0.15mg 0.285mg Bulgur dry
Saturated Fat 0.989g 0.232g Bulgur dry
Monounsaturated Fat 1.019g 0.173g Wheat Bread
Polyunsaturated fat 1.72g 0.541g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Bulgur dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
38%
Wheat Bread
29%
Bulgur dry
Minerals Daily Need Coverage Score
89%
Wheat Bread
96%
Bulgur dry

Comparison summary

Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.7)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 6.01g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 584mg)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.757g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 13)
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

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.