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  6. Bulgur dry vs. Soy milk

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

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Important differences between Bulgur dry and Soy milk

  • Bulgur dry has more Manganese, Fiber, Phosphorus, Magnesium, Vitamin B3, Copper, Iron, Vitamin B6, Zinc, and Vitamin B1 than Soy milk.
  • Bulgur dry's daily need coverage for Manganese is 123% more.
  • Bulgur dry contains 21 times more Fiber than Soy milk. Bulgur dry contains 12.5g of Fiber, while Soy milk contains 0.6g.

The food varieties used in the comparison are Bulgur, dry and Soymilk, original and vanilla, unfortified.

Infographic

Bulgur dry vs Soy milk 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.
Bulgur dry
Bulgur dry
9
:
1
Soy milk
Soy milk
Contains more Calcium +40%
Contains more Iron +284.4%
Contains more Magnesium +556%
Contains more Phosphorus +476.9%
Contains more Potassium +247.5%
Contains less Sodium -66.7%
Contains more Zinc +1508.3%
Contains more Copper +161.7%
Contains more Manganese +1266.8%
Contains more Selenium +108.7%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +40%
Contains more Iron +284.4%
Contains more Magnesium +556%
Contains more Phosphorus +476.9%
Contains more Potassium +247.5%
Contains less Sodium -66.7%
Contains more Zinc +1508.3%
Contains more Copper +161.7%
Contains more Manganese +1266.8%
Contains more Selenium +108.7%

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.
Bulgur dry
Bulgur dry
7
:
2
Soy milk
Soy milk
Contains more Vitamin A +200%
Contains more Vitamin B1 +286.7%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +896.9%
Contains more Vitamin B5 +180.2%
Contains more Vitamin B6 +344.2%
Contains more Folate +50%
Contains more Vitamin E +83.3%
Contains more Vitamin K +57.9%
Bulgur dry
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%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +200%
Contains more Vitamin B1 +286.7%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +896.9%
Contains more Vitamin B5 +180.2%
Contains more Vitamin B6 +344.2%
Contains more Folate +50%
Contains more Vitamin E +83.3%
Contains more Vitamin K +57.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
3
:
2
Soy milk
Soy milk
Contains more Protein +275.8%
Contains more Carbs +1108.1%
Contains more Other +132.3%
Contains more Fats +31.6%
Contains more Water +878.3%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +275.8%
Contains more Carbs +1108.1%
Contains more Other +132.3%
Contains more Fats +31.6%
Contains more Water +878.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
0
:
3
Soy milk
Soy milk
Contains less Saturated Fat -11.6%
Contains more Monounsaturated Fat +131.8%
Contains more Polyunsaturated fat +77.6%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -11.6%
Contains more Monounsaturated Fat +131.8%
Contains more Polyunsaturated fat +77.6%

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 Soy milk
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar 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 Soy milk Opinion
Net carbs 63.37g 5.68g Bulgur dry
Protein 12.29g 3.27g Bulgur dry
Fats 1.33g 1.75g Soy milk
Carbs 75.87g 6.28g Bulgur dry
Calories 342kcal 54kcal Bulgur dry
Sugar 0.41g 3.99g Bulgur dry
Fiber 12.5g 0.6g Bulgur dry
Calcium 35mg 25mg Bulgur dry
Iron 2.46mg 0.64mg Bulgur dry
Magnesium 164mg 25mg Bulgur dry
Phosphorus 300mg 52mg Bulgur dry
Potassium 410mg 118mg Bulgur dry
Sodium 17mg 51mg Bulgur dry
Zinc 1.93mg 0.12mg Bulgur dry
Copper 0.335mg 0.128mg Bulgur dry
Manganese 3.048mg 0.223mg Bulgur dry
Selenium 2.3µg 4.8µg Soy milk
Vitamin A 9IU 3IU Bulgur dry
Vitamin E 0.06mg 0.11mg Soy milk
Vitamin B1 0.232mg 0.06mg Bulgur dry
Vitamin B2 0.115mg 0.069mg Bulgur dry
Vitamin B3 5.114mg 0.513mg Bulgur dry
Vitamin B5 1.045mg 0.373mg Bulgur dry
Vitamin B6 0.342mg 0.077mg Bulgur dry
Folate 27µg 18µg Bulgur dry
Vitamin K 1.9µg 3µg Soy milk
Tryptophan 0.19mg 0.038mg Bulgur dry
Threonine 0.354mg 0.108mg Bulgur dry
Isoleucine 0.455mg 0.114mg Bulgur dry
Leucine 0.83mg 0.186mg Bulgur dry
Lysine 0.339mg 0.131mg Bulgur dry
Methionine 0.19mg 0.027mg Bulgur dry
Phenylalanine 0.58mg 0.113mg Bulgur dry
Valine 0.554mg 0.117mg Bulgur dry
Histidine 0.285mg 0.061mg Bulgur dry
Saturated Fat 0.232g 0.205g Soy milk
Monounsaturated Fat 0.173g 0.401g Soy milk
Polyunsaturated fat 0.541g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Soy milk
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
9%
Soy milk
Minerals Daily Need Coverage Score
96%
Bulgur dry
19%
Soy milk

Comparison summary

Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 10)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 34mg)
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.