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  6. Bulgur dry vs. Tofu

Bulgur dry vs. Tofu — In-Depth Nutrition Comparison

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How are bulgur dry and tofu different?

  • Bulgur dry is higher in manganese, fiber, magnesium, vitamin B3, phosphorus, vitamin B6, vitamin B5, and copper; however, tofu is richer in iron and calcium.
  • Daily need coverage for manganese for bulgur dry is 106% higher.
  • Bulgur dry contains 42 times more fiber than tofu. While bulgur dry contains 12.5g of fiber, tofu contains only 0.3g.
  • Tofu has a lower glycemic index (15) than bulgur dry (47).

Bulgur, dry and Tofu, raw, regular, prepared with calcium sulfate are the varieties 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.
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%
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +446.7%
Contains more PotassiumPotassium +238.8%
Contains more CopperCopper +73.6%
Contains more ZincZinc +141.3%
Contains more PhosphorusPhosphorus +209.3%
Contains more ManganeseManganese +403.8%
Contains more CalciumCalcium +900%
Contains more IronIron +117.9%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +287%

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%
Tofu
Tofu
2
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +186.4%
Contains more Vitamin B2Vitamin B2 +121.2%
Contains more Vitamin B3Vitamin B3 +2522.6%
Contains more Vitamin B5Vitamin B5 +1436.8%
Contains more Vitamin B6Vitamin B6 +627.7%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +26.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Tofu DV% diff.
Manganese 3.048mg 0.605mg 106%
Fiber 12.5g 0.3g 49%
Iron 2.46mg 5.36mg 36%
Magnesium 164mg 30mg 32%
Calcium 35mg 350mg 32%
Vitamin B3 5.114mg 0.195mg 31%
Phosphorus 300mg 97mg 29%
Carbs 75.87g 1.87g 25%
Vitamin B6 0.342mg 0.047mg 23%
Vitamin B5 1.045mg 0.068mg 20%
Copper 0.335mg 0.193mg 16%
Polyunsaturated fat 0.541g 2.699g 14%
Calories 342kcal 76kcal 13%
Vitamin B1 0.232mg 0.081mg 13%
Selenium 2.3µg 8.9µg 12%
Zinc 1.93mg 0.8mg 10%
Potassium 410mg 121mg 9%
Protein 12.29g 8.08g 8%
Fats 1.33g 4.78g 5%
Vitamin B2 0.115mg 0.052mg 5%
Folate 27µg 15µg 3%
Saturated fat 0.232g 0.691g 2%
Monounsaturated fat 0.173g 1.056g 2%
Vitamin C 0mg 0.1mg 0%
Net carbs 63.37g 1.57g N/A
Sugar 0.41g 0.62g N/A
Sodium 17mg 7mg 0%
Vitamin E 0.06mg 0.01mg 0%
Vitamin K 1.9µg 2.4µg 0%
Choline 28.1mg 28.8mg 0%
Tryptophan 0.19mg 0.12mg 0%
Threonine 0.354mg 0.402mg 0%
Isoleucine 0.455mg 0.435mg 0%
Leucine 0.83mg 0.713mg 0%
Lysine 0.339mg 0.452mg 0%
Methionine 0.19mg 0.108mg 0%
Phenylalanine 0.58mg 0.428mg 0%
Valine 0.554mg 0.446mg 0%
Histidine 0.285mg 0.221mg 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
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +52.1%
Contains more CarbsCarbs +3957.2%
Contains more OtherOther +109.7%
Contains more FatsFats +259.4%
Contains more WaterWater +839.4%

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -66.4%
Contains more Mono. FatMonounsaturated fat +510.4%
Contains more Poly. FatPolyunsaturated fat +398.9%

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/172476/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.