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Bulgur dry vs. Soba — In-Depth Nutrition Comparison

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What are the differences between Bulgur dry and Soba?

  • Bulgur dry is richer than Soba in Manganese, Phosphorus, Magnesium, Copper, Vitamin B3, Iron, Vitamin B6, Zinc, Vitamin B5, and Vitamin B1.
  • Bulgur dry's daily need coverage for Manganese is 116% more.
  • Bulgur dry has 42 times more Copper than Soba. While Bulgur dry has 0.335mg of Copper, Soba has only 0.008mg.

We used Bulgur, dry and Noodles, japanese, soba, cooked types in this article.

Infographic

Bulgur dry vs Soba 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.
:
0
Soba
Contains more Calcium +775%
Contains more Iron +412.5%
Contains more Magnesium +1722.2%
Contains more Phosphorus +1100%
Contains more Potassium +1071.4%
Contains less Sodium -71.7%
Contains more Zinc +1508.3%
Contains more Copper +4087.5%
Contains more Manganese +715%
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 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +775%
Contains more Iron +412.5%
Contains more Magnesium +1722.2%
Contains more Phosphorus +1100%
Contains more Potassium +1071.4%
Contains less Sodium -71.7%
Contains more Zinc +1508.3%
Contains more Copper +4087.5%
Contains more Manganese +715%

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.
:
0
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +146.8%
Contains more Vitamin B2 +342.3%
Contains more Vitamin B3 +902.7%
Contains more Vitamin B5 +344.7%
Contains more Vitamin B6 +755%
Contains more Folate +285.7%
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 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +146.8%
Contains more Vitamin B2 +342.3%
Contains more Vitamin B3 +902.7%
Contains more Vitamin B5 +344.7%
Contains more Vitamin B6 +755%
Contains more Folate +285.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +142.9%
Contains more Fats +1230%
Contains more Carbs +253.9%
Contains more Other +287.2%
Contains more Water +711.2%
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +142.9%
Contains more Fats +1230%
Contains more Carbs +253.9%
Contains more Other +287.2%
Contains more Water +711.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +565.4%
Contains more Polyunsaturated fat +1645.2%
Contains less Saturated Fat -91.8%
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +565.4%
Contains more Polyunsaturated fat +1645.2%
Contains less Saturated Fat -91.8%

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Soba Opinion
Net carbs 63.37g 21.44g Bulgur dry
Protein 12.29g 5.06g Bulgur dry
Fats 1.33g 0.1g Bulgur dry
Carbs 75.87g 21.44g Bulgur dry
Calories 342kcal 99kcal Bulgur dry
Sugar 0.41g Soba
Fiber 12.5g Bulgur dry
Calcium 35mg 4mg Bulgur dry
Iron 2.46mg 0.48mg Bulgur dry
Magnesium 164mg 9mg Bulgur dry
Phosphorus 300mg 25mg Bulgur dry
Potassium 410mg 35mg Bulgur dry
Sodium 17mg 60mg Bulgur dry
Zinc 1.93mg 0.12mg Bulgur dry
Copper 0.335mg 0.008mg Bulgur dry
Manganese 3.048mg 0.374mg Bulgur dry
Selenium 2.3µg Bulgur dry
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.232mg 0.094mg Bulgur dry
Vitamin B2 0.115mg 0.026mg Bulgur dry
Vitamin B3 5.114mg 0.51mg Bulgur dry
Vitamin B5 1.045mg 0.235mg Bulgur dry
Vitamin B6 0.342mg 0.04mg Bulgur dry
Folate 27µg 7µg Bulgur dry
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.072mg Bulgur dry
Threonine 0.354mg 0.177mg Bulgur dry
Isoleucine 0.455mg 0.195mg Bulgur dry
Leucine 0.83mg 0.33mg Bulgur dry
Lysine 0.339mg 0.214mg Bulgur dry
Methionine 0.19mg 0.072mg Bulgur dry
Phenylalanine 0.58mg 0.217mg Bulgur dry
Valine 0.554mg 0.249mg Bulgur dry
Histidine 0.285mg 0.119mg Bulgur dry
Saturated Fat 0.232g 0.019g Soba
Monounsaturated Fat 0.173g 0.026g Bulgur dry
Polyunsaturated fat 0.541g 0.031g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Soba
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
6%
Soba
Minerals Daily Need Coverage Score
96%
Bulgur dry
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.213g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 1)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 43mg)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.