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  6. Bulgur dry vs. Falafel

Bulgur dry vs. Falafel — In-Depth Nutrition Comparison

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Significant differences between Bulgur dry and Falafel

  • Bulgur dry has more Manganese, Vitamin B3, Magnesium, Vitamin B6, Phosphorus, and Vitamin B5, however, Falafel is richer in Folate, and Iron.
  • Bulgur dry covers your daily Manganese needs 102% more than Falafel.
  • Falafel has 5 times less Vitamin B3 than Bulgur dry. Bulgur dry has 5.114mg of Vitamin B3, while Falafel has 1.044mg.
  • Bulgur dry contains less Saturated Fat.

Specific food types used in this comparison are Bulgur, dry and Falafel, home-prepared.

Infographic

Bulgur dry vs Falafel 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.
Bulgur dry
Bulgur dry
7
:
3
Falafel
Falafel
Contains more Magnesium +100%
Contains more Phosphorus +56.3%
Contains less Sodium -94.2%
Contains more Zinc +28.7%
Contains more Copper +29.8%
Contains more Manganese +341.1%
Contains more Selenium +130%
Contains more Calcium +54.3%
Contains more Iron +39%
Contains more Potassium +42.7%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Magnesium +100%
Contains more Phosphorus +56.3%
Contains less Sodium -94.2%
Contains more Zinc +28.7%
Contains more Copper +29.8%
Contains more Manganese +341.1%
Contains more Selenium +130%
Contains more Calcium +54.3%
Contains more Iron +39%
Contains more Potassium +42.7%

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.
Bulgur dry
Bulgur dry
6
:
4
Falafel
Falafel
Contains more Vitamin B1 +58.9%
Contains more Vitamin B3 +389.8%
Contains more Vitamin B5 +257.9%
Contains more Vitamin B6 +173.6%
Contains more Vitamin A +44.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +44.3%
Contains more Folate +244.4%
Bulgur dry
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%
Falafel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B3 +389.8%
Contains more Vitamin B5 +257.9%
Contains more Vitamin B6 +173.6%
Contains more Vitamin A +44.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +44.3%
Contains more Folate +244.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
4
Falafel
Falafel
Contains more Carbs +138.3%
Contains more Fats +1238.3%
Contains more Water +284.7%
Contains more Other +60.9%
Equal in Protein - 13.31
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Falafel
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more Carbs +138.3%
Contains more Fats +1238.3%
Contains more Water +284.7%
Contains more Other +60.9%
Equal in Protein - 13.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Falafel
Falafel
Contains less Saturated Fat -90.3%
Contains more Monounsaturated Fat +5779.2%
Contains more Polyunsaturated fat +668.9%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -90.3%
Contains more Monounsaturated Fat +5779.2%
Contains more Polyunsaturated fat +668.9%

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 Falafel
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Falafel Opinion
Net carbs 63.37g 31.84g Bulgur dry
Protein 12.29g 13.31g Falafel
Fats 1.33g 17.8g Falafel
Carbs 75.87g 31.84g Bulgur dry
Calories 342kcal 333kcal Bulgur dry
Sugar 0.41g Falafel
Fiber 12.5g Bulgur dry
Calcium 35mg 54mg Falafel
Iron 2.46mg 3.42mg Falafel
Magnesium 164mg 82mg Bulgur dry
Phosphorus 300mg 192mg Bulgur dry
Potassium 410mg 585mg Falafel
Sodium 17mg 294mg Bulgur dry
Zinc 1.93mg 1.5mg Bulgur dry
Copper 0.335mg 0.258mg Bulgur dry
Manganese 3.048mg 0.691mg Bulgur dry
Selenium 2.3µg 1µg Bulgur dry
Vitamin A 9IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin E 0.06mg Bulgur dry
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.232mg 0.146mg Bulgur dry
Vitamin B2 0.115mg 0.166mg Falafel
Vitamin B3 5.114mg 1.044mg Bulgur dry
Vitamin B5 1.045mg 0.292mg Bulgur dry
Vitamin B6 0.342mg 0.125mg Bulgur dry
Folate 27µg 93µg Falafel
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.134mg Bulgur dry
Threonine 0.354mg 0.492mg Falafel
Isoleucine 0.455mg 0.567mg Falafel
Leucine 0.83mg 0.944mg Falafel
Lysine 0.339mg 0.856mg Falafel
Methionine 0.19mg 0.187mg Bulgur dry
Phenylalanine 0.58mg 0.707mg Falafel
Valine 0.554mg 0.562mg Falafel
Histidine 0.285mg 0.364mg Falafel
Saturated Fat 0.232g 2.383g Bulgur dry
Monounsaturated Fat 0.173g 10.171g Falafel
Polyunsaturated fat 0.541g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Falafel
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
29%
Bulgur dry
18%
Falafel
Minerals Daily Need Coverage Score
96%
Bulgur dry
60%
Falafel

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 14)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 277mg)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 2.151g)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $2)
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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.