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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.
  • Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of soybean meal is 68.

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" 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +86.6%
Contains more CalciumCalcium +597.1%
Contains more PotassiumPotassium +507.3%
Contains more IronIron +456.9%
Contains more CopperCopper +497%
Contains more ZincZinc +162.2%
Contains more PhosphorusPhosphorus +133.7%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +24.7%
Contains more SeleniumSelenium +43.5%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +97.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +197.8%
Contains more Vitamin B2Vitamin B2 +118.3%
Contains more Vitamin B5Vitamin B5 +89.1%
Contains more Vitamin B6Vitamin B6 +66.4%
Contains more FolateFolate +1022.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 CarbsCarbs +111.4%
Contains more WaterWater +29.7%
Contains more ProteinProtein +300.3%
Contains more FatsFats +79.7%
Contains more OtherOther +269.5%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -13.4%
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +93.2%

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 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 DV% diff.
Copper 0.335mg 2mg 185%
Iron 2.46mg 13.7mg 141%
Protein 12.29g 49.2g 74%
Folate 27µg 303µg 69%
Potassium 410mg 2490mg 61%
Phosphorus 300mg 701mg 57%
Fiber 12.5g 50%
Vitamin B1 0.232mg 0.691mg 38%
Magnesium 164mg 306mg 34%
Manganese 3.048mg 3.8mg 33%
Zinc 1.93mg 5.06mg 28%
Calcium 35mg 244mg 21%
Vitamin B5 1.045mg 1.976mg 19%
Vitamin B6 0.342mg 0.569mg 17%
Vitamin B3 5.114mg 2.587mg 16%
Carbs 75.87g 35.89g 13%
Vitamin B2 0.115mg 0.251mg 10%
Choline 28.1mg 5%
Polyunsaturated fat 0.541g 1.045g 3%
Vitamin K 1.9µg 2%
Selenium 2.3µg 3.3µg 2%
Fats 1.33g 2.39g 2%
Monounsaturated fat 0.173g 0.409g 1%
Sodium 17mg 3mg 1%
Calories 342kcal 337kcal 0%
Net carbs 63.37g 35.89g N/A
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Vitamin A 0µg 2µg 0%
Saturated fat 0.232g 0.268g 0%
Tryptophan 0.19mg 0.653mg 0%
Threonine 0.354mg 1.952mg 0%
Isoleucine 0.455mg 2.18mg 0%
Leucine 0.83mg 3.66mg 0%
Lysine 0.339mg 2.991mg 0%
Methionine 0.19mg 0.606mg 0%
Phenylalanine 0.58mg 2.346mg 0%
Valine 0.554mg 2.243mg 0%
Histidine 0.285mg 1.212mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Soybean meal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Bulgur dry
58%
Soybean meal
Minerals Daily Need Coverage Score
96%
Bulgur dry
264%
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

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. 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.