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  6. Bulgur dry vs. Soy sauce

Bulgur dry vs. Soy sauce — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and soy sauce

  • Soy sauce has less manganese, fiber, copper, magnesium, phosphorus, vitamin B3, vitamin B1, vitamin B5, and vitamin B6.
  • Soy sauce covers your daily sodium needs 238% more than bulgur dry.
  • Soy sauce contains 16 times less fiber than bulgur dry. Bulgur dry contains 12.5g of fiber, while soy sauce contains 0.8g.
  • Bulgur dry has less sodium.
  • The glycemic index of bulgur dry is higher.

Food varieties used in this article are Bulgur, dry and Soy sauce made from soy and wheat (shoyu).

Infographic

Bulgur dry vs Soy sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more MagnesiumMagnesium +121.6%
Contains more IronIron +69.7%
Contains more CopperCopper +679.1%
Contains more ZincZinc +121.8%
Contains more PhosphorusPhosphorus +80.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +199.4%
Contains more SeleniumSelenium +360%
~equal in Calcium ~33mg
~equal in Potassium ~435mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +603%
Contains more Vitamin B3Vitamin B3 +132.9%
Contains more Vitamin B5Vitamin B5 +251.9%
Contains more Vitamin B6Vitamin B6 +131.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +92.9%
Contains more CholineCholine +53.6%
Contains more Vitamin B2Vitamin B2 +43.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Soy sauce DV% diff.
Sodium 17mg 5493mg 238%
Manganese 3.048mg 1.018mg 88%
Fiber 12.5g 0.8g 47%
Copper 0.335mg 0.043mg 32%
Carbs 75.87g 4.93g 24%
Magnesium 164mg 74mg 21%
Phosphorus 300mg 166mg 19%
Vitamin B3 5.114mg 2.196mg 18%
Vitamin B1 0.232mg 0.033mg 17%
Vitamin B6 0.342mg 0.148mg 15%
Vitamin B5 1.045mg 0.297mg 15%
Calories 342kcal 53kcal 14%
Iron 2.46mg 1.45mg 13%
Zinc 1.93mg 0.87mg 10%
Protein 12.29g 8.14g 8%
Vitamin B2 0.115mg 0.165mg 4%
Folate 27µg 14µg 3%
Selenium 2.3µg 0.5µg 3%
Polyunsaturated fat 0.541g 0.263g 2%
Vitamin K 1.9µg 0µg 2%
Choline 28.1mg 18.3mg 2%
Potassium 410mg 435mg 1%
Fats 1.33g 0.57g 1%
Saturated fat 0.232g 0.073g 1%
Net carbs 63.37g 4.13g N/A
Calcium 35mg 33mg 0%
Sugar 0.41g 0.4g N/A
Vitamin E 0.06mg 0mg 0%
Monounsaturated fat 0.173g 0.088g 0%
Tryptophan 0.19mg 0.096mg 0%
Threonine 0.354mg 0.271mg 0%
Isoleucine 0.455mg 0.318mg 0%
Leucine 0.83mg 0.537mg 0%
Lysine 0.339mg 0.381mg 0%
Methionine 0.19mg 0.097mg 0%
Phenylalanine 0.58mg 0.353mg 0%
Valine 0.554mg 0.332mg 0%
Histidine 0.285mg 0.174mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +51%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +1438.9%
Contains more WaterWater +690.6%
Contains more OtherOther +907.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +96.6%
Contains more Poly. FatPolyunsaturated fat +105.7%
Contains less Sat. FatSaturated fat -68.5%

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.