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Bulgur dry vs. White bread — In-Depth Nutrition Comparison

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Differences between bulgur dry and white bread

  • Bulgur dry has more manganese, fiber, magnesium, phosphorus, copper, and vitamin B6, while white bread has more selenium, vitamin B1, and folate.
  • Bulgur dry's daily need coverage for manganese is 109% higher.
  • White bread contains 7 times less magnesium than bulgur dry. Bulgur dry contains 164mg of magnesium, while white bread contains 23mg.
  • The amount of sodium in bulgur dry is lower.
  • Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of white bread is 73.

The food types used in this comparison are Bulgur, dry and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Bulgur dry vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +613%
Contains more PotassiumPotassium +225.4%
Contains more CopperCopper +231.7%
Contains more ZincZinc +160.8%
Contains more PhosphorusPhosphorus +206.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +468.7%
Contains more CalciumCalcium +311.4%
Contains more IronIron +46.7%
Contains more SeleniumSelenium +856.5%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B5Vitamin B5 +95%
Contains more Vitamin B6Vitamin B6 +293.1%
Contains more Vitamin KVitamin K +850%
Contains more CholineCholine +92.5%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +129.7%
Contains more Vitamin B2Vitamin B2 +111.3%
Contains more FolateFolate +311.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.78mg
~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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +38.9%
Contains more CarbsCarbs +53.5%
Contains more FatsFats +150.4%
Contains more WaterWater +304.7%
Contains more OtherOther +31.1%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -66.8%
Contains more Mono. FatMonounsaturated fat +246.2%
Contains more Poly. FatPolyunsaturated fat +196.1%

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 White bread
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry White bread DV% diff.
Manganese 3.048mg 0.536mg 109%
Fiber 12.5g 2.7g 39%
Selenium 2.3µg 22µg 36%
Magnesium 164mg 23mg 34%
Phosphorus 300mg 98mg 29%
Copper 0.335mg 0.101mg 26%
Vitamin B1 0.232mg 0.533mg 25%
Folate 27µg 111µg 21%
Sodium 17mg 490mg 21%
Vitamin B6 0.342mg 0.087mg 20%
Starch 37.17g 15%
Iron 2.46mg 3.61mg 14%
Calcium 35mg 144mg 11%
Zinc 1.93mg 0.74mg 11%
Vitamin B2 0.115mg 0.243mg 10%
Vitamin B5 1.045mg 0.536mg 10%
Carbs 75.87g 49.42g 9%
Potassium 410mg 126mg 8%
Protein 12.29g 8.85g 7%
Polyunsaturated fat 0.541g 1.602g 7%
Calories 342kcal 266kcal 4%
Fructose 2.43g 3%
Fats 1.33g 3.33g 3%
Vitamin B3 5.114mg 4.78mg 2%
Choline 28.1mg 14.6mg 2%
Saturated fat 0.232g 0.698g 2%
Vitamin K 1.9µg 0.2µg 1%
Monounsaturated fat 0.173g 0.599g 1%
Vitamin E 0.06mg 0.22mg 1%
Net carbs 63.37g 46.72g N/A
Sugar 0.41g 5.67g N/A
Trans fat 0.027g N/A
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry White bread
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
33%
White bread
Minerals Daily Need Coverage Score
96%
Bulgur dry
56%
White bread

Comparison summary

Which food is cheaper?
White bread
White bread is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 5.26g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 473mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 0.466g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 26)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.