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 for rye is 21% higher.
- Bulgur dry has a higher glycemic index than rye.
Food types used in this article are Bulgur, dry and Rye grain.
Infographic
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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 MagnesiumMagnesium | +49.1% |
| Contains more CalciumCalcium | +45.8% |
| Contains more ManganeseManganese | +18.3% |
| Contains more PotassiumPotassium | +24.4% |
| Contains more ZincZinc | +37.3% |
| Contains more PhosphorusPhosphorus | +10.7% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +504.3% |
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 B3Vitamin B3 | +19.8% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1316.7% |
| Contains more Vitamin B1Vitamin B1 | +36.2% |
| Contains more Vitamin B2Vitamin B2 | +118.3% |
| Contains more Vitamin B5Vitamin B5 | +39.3% |
| Contains more Vitamin KVitamin K | +210.5% |
| Contains more FolateFolate | +40.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
| Contains more ProteinProtein | +18.9% |
| Contains more FatsFats | +22.6% |
| Contains more WaterWater | +17.8% |
~equal in
Carbs
~75.86g
~equal in
Other
~1.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
| Contains less Sat. FatSaturated fat | -15.1% |
| Contains more Mono. FatMonounsaturated fat | +20.2% |
| Contains more Poly. FatPolyunsaturated fat | +41.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 2.3µg | 13.9µg | 21% |
| Manganese | 3.048mg | 2.577mg | 20% |
| Magnesium | 164mg | 110mg | 13% |
| Vitamin B2 | 0.115mg | 0.251mg | 10% |
| Fiber | 12.5g | 15.1g | 10% |
| Vitamin B5 | 1.045mg | 1.456mg | 8% |
| Zinc | 1.93mg | 2.65mg | 7% |
| Vitamin B1 | 0.232mg | 0.316mg | 7% |
| Vitamin B3 | 5.114mg | 4.27mg | 5% |
| Phosphorus | 300mg | 332mg | 5% |
| Vitamin E | 0.06mg | 0.85mg | 5% |
| Vitamin B6 | 0.342mg | 0.294mg | 4% |
| Copper | 0.335mg | 0.367mg | 4% |
| Protein | 12.29g | 10.34g | 4% |
| Vitamin K | 1.9µg | 5.9µg | 3% |
| Potassium | 410mg | 510mg | 3% |
| Folate | 27µg | 38µg | 3% |
| Iron | 2.46mg | 2.63mg | 2% |
| Polyunsaturated fat | 0.541g | 0.767g | 2% |
| Calcium | 35mg | 24mg | 1% |
| Sodium | 17mg | 2mg | 1% |
| Calories | 342kcal | 338kcal | 0% |
| Fats | 1.33g | 1.63g | 0% |
| Carbs | 75.87g | 75.86g | 0% |
| Net carbs | 63.37g | 60.76g | N/A |
| Sugar | 0.41g | 0.98g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Choline | 28.1mg | 30.4mg | 0% |
| Saturated fat | 0.232g | 0.197g | 0% |
| Monounsaturated fat | 0.173g | 0.208g | 0% |
| Tryptophan | 0.19mg | 0.108mg | 0% |
| Threonine | 0.354mg | 0.289mg | 0% |
| Isoleucine | 0.455mg | 0.208mg | 0% |
| Leucine | 0.83mg | 0.563mg | 0% |
| Lysine | 0.339mg | 0.286mg | 0% |
| Methionine | 0.19mg | 0.153mg | 0% |
| Phenylalanine | 0.58mg | 0.435mg | 0% |
| Valine | 0.554mg | 0.317mg | 0% |
| Histidine | 0.285mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
96%
98%
Comparison summary
Which food contains less Sodium?
Rye contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 13)
Which food is cheaper?
Rye is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 0.57g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.