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

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What are the differences between Bulgur dry and Wheat Bread?

  • Bulgur dry is higher in Manganese, Fiber, Magnesium, Phosphorus, and Copper, yet Wheat Bread is higher in Selenium, Vitamin B2, Iron, and Vitamin B1.
  • Bulgur dry's daily need coverage for Manganese is 73% more.
  • Bulgur dry has 3 times more Magnesium than Wheat Bread. While Bulgur dry has 164mg of Magnesium, Wheat Bread has only 59mg.
  • The amount of Sodium in Bulgur dry is lower.

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

Infographic

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

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 A +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +123.5%
Contains more Choline +27.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 16% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 13% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +123.5%
Contains more Choline +27.1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +36%
Contains more Fats +221.1%
Contains more Water +169.2%
Contains more Other +83.4%
Equal in Protein - 12.96
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
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
Contains more Carbs +36%
Contains more Fats +221.1%
Contains more Water +169.2%
Contains more Other +83.4%
Equal in Protein - 12.96

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Wheat Bread
Lower in price 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Wheat Bread Opinion
Net carbs 63.37g 51.07g Bulgur dry
Protein 12.29g 12.96g Wheat Bread
Fats 1.33g 4.27g Wheat Bread
Carbs 75.87g 55.77g Bulgur dry
Calories 342kcal 313kcal Bulgur dry
Sugar 0.41g 6.42g Bulgur dry
Fiber 12.5g 4.7g Bulgur dry
Calcium 35mg 165mg Wheat Bread
Iron 2.46mg 4.09mg Wheat Bread
Magnesium 164mg 59mg Bulgur dry
Phosphorus 300mg 188mg Bulgur dry
Potassium 410mg 223mg Bulgur dry
Sodium 17mg 601mg Bulgur dry
Zinc 1.93mg 1.47mg Bulgur dry
Copper 0.335mg 0.198mg Bulgur dry
Manganese 3.048mg 1.377mg Bulgur dry
Selenium 2.3µg 33.4µg Wheat Bread
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.232mg 0.439mg Wheat Bread
Vitamin B2 0.115mg 0.382mg Wheat Bread
Vitamin B3 5.114mg 6.25mg Wheat Bread
Vitamin B5 1.045mg 0.456mg Bulgur dry
Vitamin B6 0.342mg 0.153mg Bulgur dry
Folate 27µg 86µg Wheat Bread
Choline 28.1mg 22.1mg Bulgur dry
Vitamin K 1.9µg 5.7µg Wheat Bread
Tryptophan 0.19mg 0.092mg Bulgur dry
Threonine 0.354mg 0.299mg Bulgur dry
Isoleucine 0.455mg 0.258mg Bulgur dry
Leucine 0.83mg 0.461mg Bulgur dry
Lysine 0.339mg 0.215mg Bulgur dry
Methionine 0.19mg 0.105mg Bulgur dry
Phenylalanine 0.58mg 0.315mg Bulgur dry
Valine 0.554mg 0.31mg Bulgur dry
Histidine 0.285mg 0.15mg Bulgur dry
Saturated Fat 0.232g 0.989g Bulgur dry
Monounsaturated Fat 0.173g 1.019g Wheat Bread
Polyunsaturated fat 0.541g 1.72g 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
Bulgur dry Wheat Bread
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
28%
Bulgur dry
36%
Wheat Bread
Minerals Daily Need Coverage Score
96%
Bulgur dry
89%
Wheat Bread

Comparison summary

Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.7)
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.
Which food is richer in vitamins?
?
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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.