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Bulgur dry vs Soybean meal - In-Depth Nutrition Comparison

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Differences between Bulgur dry and Soybean meal

  • Bulgur dry contains less Copper, Iron, Folate, Potassium, Phosphorus, Vitamin B1, Magnesium, Manganese, Zinc, and Calcium than Soybean meal.
  • Soybean meal's daily need coverage for Copper is 185% higher.

The food types used in this comparison are Bulgur, dry and Soy meal, defatted, raw.

Infographic

Bulgur dry vs Soybean meal 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
Contains more Calcium +597.1%
Contains more Iron +456.9%
Contains more Magnesium +86.6%
Contains more Phosphorus +133.7%
Contains more Potassium +507.3%
Contains less Sodium -82.4%
Contains more Zinc +162.2%
Contains more Copper +497%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Contains more Calcium +597.1%
Contains more Iron +456.9%
Contains more Magnesium +86.6%
Contains more Phosphorus +133.7%
Contains more Potassium +507.3%
Contains less Sodium -82.4%
Contains more Zinc +162.2%
Contains more Copper +497%

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
:
Contains more Vitamin B3 +97.7%
Contains more Vitamin A +344.4%
Contains more Vitamin B1 +197.8%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B5 +89.1%
Contains more Vitamin B6 +66.4%
Contains more Folate +1022.2%
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 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Contains more Vitamin B3 +97.7%
Contains more Vitamin A +344.4%
Contains more Vitamin B1 +197.8%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B5 +89.1%
Contains more Vitamin B6 +66.4%
Contains more Folate +1022.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +111.4%
Contains more Water +29.7%
Contains more Protein +300.3%
Contains more Fats +79.7%
Contains more Other +269.5%
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more Carbs +111.4%
Contains more Water +29.7%
Contains more Protein +300.3%
Contains more Fats +79.7%
Contains more Other +269.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -13.4%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +93.2%
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
16% 24% 61%
Saturated Fat: 0.268 g
Monounsaturated Fat: 0.409 g
Polyunsaturated fat: 1.045 g
Contains less Saturated Fat -13.4%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +93.2%

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 Soybean meal
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Soybean meal Opinion
Net carbs 63.37g 35.89g Bulgur dry
Protein 12.29g 49.2g Soybean meal
Fats 1.33g 2.39g Soybean meal
Carbs 75.87g 35.89g Bulgur dry
Calories 342kcal 337kcal Bulgur dry
Sugar 0.41g Soybean meal
Fiber 12.5g Bulgur dry
Calcium 35mg 244mg Soybean meal
Iron 2.46mg 13.7mg Soybean meal
Magnesium 164mg 306mg Soybean meal
Phosphorus 300mg 701mg Soybean meal
Potassium 410mg 2490mg Soybean meal
Sodium 17mg 3mg Soybean meal
Zinc 1.93mg 5.06mg Soybean meal
Copper 0.335mg 2mg Soybean meal
Vitamin A 9IU 40IU Soybean meal
Vitamin A RAE 0µg 2µg Soybean meal
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.232mg 0.691mg Soybean meal
Vitamin B2 0.115mg 0.251mg Soybean meal
Vitamin B3 5.114mg 2.587mg Bulgur dry
Vitamin B5 1.045mg 1.976mg Soybean meal
Vitamin B6 0.342mg 0.569mg Soybean meal
Folate 27µg 303µg Soybean meal
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.653mg Soybean meal
Threonine 0.354mg 1.952mg Soybean meal
Isoleucine 0.455mg 2.18mg Soybean meal
Leucine 0.83mg 3.66mg Soybean meal
Lysine 0.339mg 2.991mg Soybean meal
Methionine 0.19mg 0.606mg Soybean meal
Phenylalanine 0.58mg 2.346mg Soybean meal
Valine 0.554mg 2.243mg Soybean meal
Histidine 0.285mg 1.212mg Soybean meal
Saturated Fat 0.232g 0.268g Bulgur dry
Monounsaturated Fat 0.173g 0.409g Soybean meal
Polyunsaturated fat 0.541g 1.045g Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Soybean meal
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
63%
Soybean meal
Minerals Daily Need Coverage Score
69%
Bulgur dry
266%
Soybean meal

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 14mg)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $2)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.