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Bulgur dry vs. Tomato paste — In-Depth Nutrition Comparison

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How are bulgur dry and tomato paste different?

  • Bulgur dry is richer in manganese, fiber, phosphorus, magnesium, vitamin B5, and vitamin B1, while tomato paste is higher in vitamin A, vitamin E, vitamin C, and potassium.
  • Bulgur dry covers your daily need for manganese, 119% more than tomato paste.
  • Bulgur dry contains 7 times more vitamin B5 than tomato paste. Bulgur dry contains 1.045mg of vitamin B5, while tomato paste contains 0.142mg.

Bulgur, dry and Tomato products, canned, paste, without salt added types were used in this article.

Infographic

Bulgur dry vs Tomato paste infographic
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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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +290.5%
Contains more ZincZinc +206.3%
Contains more PhosphorusPhosphorus +261.4%
Contains less SodiumSodium -71.2%
Contains more ManganeseManganese +909.3%
Contains more PotassiumPotassium +147.3%
Contains more IronIron +21.1%
Contains more SeleniumSelenium +130.4%
~equal in Calcium ~36mg
~equal in Copper ~0.365mg

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B3Vitamin B3 +66.3%
Contains more Vitamin B5Vitamin B5 +635.9%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7066.7%
Contains more Vitamin B2Vitamin B2 +33%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +37%
~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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +184.5%
Contains more FatsFats +183%
Contains more CarbsCarbs +301.2%
Contains more WaterWater +716.7%
Contains more OtherOther +85.4%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +158.2%
Contains more Poly. FatPolyunsaturated fat +238.1%
Contains less Sat. FatSaturated fat -56.9%

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 Tomato paste
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Tomato paste DV% diff.
Manganese 3.048mg 0.302mg 119%
Fiber 12.5g 4.1g 34%
Phosphorus 300mg 83mg 31%
Magnesium 164mg 42mg 29%
Vitamin E 0.06mg 4.3mg 28%
Vitamin C 0mg 21.9mg 24%
Carbs 75.87g 18.91g 19%
Vitamin B5 1.045mg 0.142mg 18%
Potassium 410mg 1014mg 18%
Protein 12.29g 4.32g 16%
Vitamin B1 0.232mg 0.06mg 14%
Vitamin B3 5.114mg 3.076mg 13%
Calories 342kcal 82kcal 13%
Zinc 1.93mg 0.63mg 12%
Vitamin B6 0.342mg 0.216mg 10%
Vitamin K 1.9µg 11.4µg 8%
Vitamin A 0µg 76µg 8%
Iron 2.46mg 2.98mg 7%
Fructose 5.85g 7%
Selenium 2.3µg 5.3µg 5%
Folate 27µg 12µg 4%
Vitamin B2 0.115mg 0.153mg 3%
Copper 0.335mg 0.365mg 3%
Polyunsaturated fat 0.541g 0.16g 3%
Sodium 17mg 59mg 2%
Choline 28.1mg 38.5mg 2%
Fats 1.33g 0.47g 1%
Saturated fat 0.232g 0.1g 1%
Net carbs 63.37g 14.81g N/A
Calcium 35mg 36mg 0%
Sugar 0.41g 12.18g N/A
Starch 0.22g 0%
Monounsaturated fat 0.173g 0.067g 0%
Tryptophan 0.19mg 0.031mg 0%
Threonine 0.354mg 0.133mg 0%
Isoleucine 0.455mg 0.089mg 0%
Leucine 0.83mg 0.124mg 0%
Lysine 0.339mg 0.134mg 0%
Methionine 0.19mg 0.027mg 0%
Phenylalanine 0.58mg 0.13mg 0%
Valine 0.554mg 0.088mg 0%
Histidine 0.285mg 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Tomato paste
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
31%
Tomato paste
Minerals Daily Need Coverage Score
96%
Bulgur dry
49%
Tomato paste

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.132g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 2)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 11.77g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 42mg)
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.
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.