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Bulgur dry vs Rye - In-Depth Nutrition Comparison

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The main differences between Bulgur dry and Rye

  • Bulgur dry has more Manganese, Magnesium, and Vitamin B3, however Rye has more Selenium, Vitamin B2, Fiber, Vitamin B5, Vitamin B1, Zinc, and Vitamin E .
  • Daily need coverage for Selenium from Rye is 21% higher.

Food types used in this article are Bulgur, dry and Rye grain.

Infographic

Bulgur dry vs Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Rye
Contains more Calcium +45.8%
Contains more Magnesium +49.1%
Contains more Phosphorus +10.7%
Contains more Potassium +24.4%
Contains less Sodium -88.2%
Contains more Zinc +37.3%
Equal in Iron - 2.63
Equal in Copper - 0.367
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +45.8%
Contains more Magnesium +49.1%
Contains more Phosphorus +10.7%
Contains more Potassium +24.4%
Contains less Sodium -88.2%
Contains more Zinc +37.3%
Equal in Iron - 2.63
Equal in Copper - 0.367

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
:
7
Rye
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +16.3%
Contains more Vitamin A +22.2%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B5 +39.3%
Contains more Folate +40.7%
Contains more Vitamin K +210.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +16.3%
Contains more Vitamin A +22.2%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B5 +39.3%
Contains more Folate +40.7%
Contains more Vitamin K +210.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Rye
Contains more Protein +18.9%
Contains more Fats +22.6%
Contains more Water +17.8%
Equal in Carbs - 75.86
Equal in Other - 1.57
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +18.9%
Contains more Fats +22.6%
Contains more Water +17.8%
Equal in Carbs - 75.86
Equal in Other - 1.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Rye
Contains less Saturated Fat -15.1%
Contains more Monounsaturated Fat +20.2%
Contains more Polyunsaturated fat +41.8%
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -15.1%
Contains more Monounsaturated Fat +20.2%
Contains more Polyunsaturated fat +41.8%

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.
Bulgur dry Rye
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Rye Opinion
Net carbs 63.37g 60.76g Bulgur dry
Protein 12.29g 10.34g Bulgur dry
Fats 1.33g 1.63g Rye
Carbs 75.87g 75.86g Bulgur dry
Calories 342kcal 338kcal Bulgur dry
Fructose 0.11g Rye
Sugar 0.41g 0.98g Bulgur dry
Fiber 12.5g 15.1g Rye
Calcium 35mg 24mg Bulgur dry
Iron 2.46mg 2.63mg Rye
Magnesium 164mg 110mg Bulgur dry
Phosphorus 300mg 332mg Rye
Potassium 410mg 510mg Rye
Sodium 17mg 2mg Rye
Zinc 1.93mg 2.65mg Rye
Copper 0.335mg 0.367mg Rye
Vitamin A 9IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.06mg 0.85mg Rye
Vitamin B1 0.232mg 0.316mg Rye
Vitamin B2 0.115mg 0.251mg Rye
Vitamin B3 5.114mg 4.27mg Bulgur dry
Vitamin B5 1.045mg 1.456mg Rye
Vitamin B6 0.342mg 0.294mg Bulgur dry
Folate 27µg 38µg Rye
Vitamin K 1.9µg 5.9µg Rye
Tryptophan 0.19mg 0.108mg Bulgur dry
Threonine 0.354mg 0.289mg Bulgur dry
Isoleucine 0.455mg 0.208mg Bulgur dry
Leucine 0.83mg 0.563mg Bulgur dry
Lysine 0.339mg 0.286mg Bulgur dry
Methionine 0.19mg 0.153mg Bulgur dry
Phenylalanine 0.58mg 0.435mg Bulgur dry
Valine 0.554mg 0.317mg Bulgur dry
Histidine 0.285mg 0.189mg Bulgur dry
Saturated Fat 0.232g 0.197g Rye
Monounsaturated Fat 0.173g 0.208g Rye
Polyunsaturated fat 0.541g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Rye
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
Bulgur dry
36%
Rye
Minerals Daily Need Coverage Score
69%
Bulgur dry
71%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 13)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.57g)
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

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.