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Bulgur dry vs. Tofu — In-Depth Nutrition Comparison

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How are Bulgur dry and Tofu different?

  • Bulgur dry is richer in Manganese, Fiber, Vitamin B3, Magnesium, Vitamin B6, Vitamin B5, Phosphorus, and Vitamin B1, while Tofu is higher in Calcium, and Selenium.
  • Bulgur dry covers your daily need of Manganese 81% more than Tofu.
  • Bulgur dry contains 13 times more Vitamin B3 than Tofu. Bulgur dry contains 5.114mg of Vitamin B3, while Tofu contains 0.381mg.

Bulgur, dry and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Bulgur dry vs Tofu 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.
Contains more Magnesium +182.8%
Contains more Phosphorus +57.9%
Contains more Potassium +73%
Contains more Zinc +22.9%
Contains more Manganese +158.1%
Contains more Calcium +1851.4%
Contains less Sodium -17.6%
Contains more Copper +12.8%
Contains more Selenium +656.5%
Equal in Iron - 2.66
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 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Magnesium +182.8%
Contains more Phosphorus +57.9%
Contains more Potassium +73%
Contains more Zinc +22.9%
Contains more Manganese +158.1%
Contains more Calcium +1851.4%
Contains less Sodium -17.6%
Contains more Copper +12.8%
Contains more Selenium +656.5%
Equal in Iron - 2.66

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.
:
3
Tofu
Contains more Vitamin B1 +46.8%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +1242.3%
Contains more Vitamin B5 +685.7%
Contains more Vitamin B6 +271.7%
Contains more Vitamin A +1744.4%
Contains more Vitamin C +∞%
Equal in Folate - 29
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 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +46.8%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +1242.3%
Contains more Vitamin B5 +685.7%
Contains more Vitamin B6 +271.7%
Contains more Vitamin A +1744.4%
Contains more Vitamin C +∞%
Equal in Folate - 29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +2629.1%
Contains more Protein +40.5%
Contains more Fats +555.6%
Contains more Water +675.9%
Equal in Other - 1.4
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +2629.1%
Contains more Protein +40.5%
Contains more Fats +555.6%
Contains more Water +675.9%
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +1012.7%
Contains more Polyunsaturated fat +809.6%
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +1012.7%
Contains more Polyunsaturated fat +809.6%

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Tofu Opinion
Net carbs 63.37g 0.48g Bulgur dry
Protein 12.29g 17.27g Tofu
Fats 1.33g 8.72g Tofu
Carbs 75.87g 2.78g Bulgur dry
Calories 342kcal 144kcal Bulgur dry
Sugar 0.41g Tofu
Fiber 12.5g 2.3g Bulgur dry
Calcium 35mg 683mg Tofu
Iron 2.46mg 2.66mg Tofu
Magnesium 164mg 58mg Bulgur dry
Phosphorus 300mg 190mg Bulgur dry
Potassium 410mg 237mg Bulgur dry
Sodium 17mg 14mg Tofu
Zinc 1.93mg 1.57mg Bulgur dry
Copper 0.335mg 0.378mg Tofu
Manganese 3.048mg 1.181mg Bulgur dry
Selenium 2.3µg 17.4µg Tofu
Vitamin A 9IU 166IU Tofu
Vitamin E 0.06mg Bulgur dry
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.232mg 0.158mg Bulgur dry
Vitamin B2 0.115mg 0.102mg Bulgur dry
Vitamin B3 5.114mg 0.381mg Bulgur dry
Vitamin B5 1.045mg 0.133mg Bulgur dry
Vitamin B6 0.342mg 0.092mg Bulgur dry
Folate 27µg 29µg Tofu
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.235mg Tofu
Threonine 0.354mg 0.785mg Tofu
Isoleucine 0.455mg 0.849mg Tofu
Leucine 0.83mg 1.392mg Tofu
Lysine 0.339mg 0.883mg Tofu
Methionine 0.19mg 0.211mg Tofu
Phenylalanine 0.58mg 0.835mg Tofu
Valine 0.554mg 0.87mg Tofu
Histidine 0.285mg 0.431mg Tofu
Saturated Fat 0.232g 1.261g Bulgur dry
Monounsaturated Fat 0.173g 1.925g Tofu
Polyunsaturated fat 0.541g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Tofu
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
11%
Tofu
Minerals Daily Need Coverage Score
96%
Bulgur dry
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 32)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 1.029g)
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)
Which food is richer in minerals?
?
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.