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Bulgur vs Bread - In-Depth Nutrition Comparison

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What are the differences between Bulgur and Bread?

  • Bulgur is higher in Manganese, Fiber, Magnesium, Phosphorus and Copper, yet Bread is higher in Selenium, Vitamin B2, Iron and Vitamin B1.
  • Bulgur's daily need coverage for Manganese is 73% more.
  • Bulgur has 3 times more Magnesium than Bread. While Bulgur has 164mg of Magnesium, Bread has only 59mg.
  • The amount of Sodium in Bulgur is lower.

We used Bulgur, dry and Bread, wheat, toasted types in this article.

Infographic

Bulgur vs Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
Bulgur
6
:
2
Bread
Bread
Contains more Potassium +83.9%
Contains more Magnesium +178%
Contains more Copper +69.2%
Contains more Zinc +31.3%
Contains more Phosphorus +59.6%
Contains less Sodium -97.2%
Contains more Iron +66.3%
Contains more Calcium +371.4%
Bulgur
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Bread
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Potassium +83.9%
Contains more Magnesium +178%
Contains more Copper +69.2%
Contains more Zinc +31.3%
Contains more Phosphorus +59.6%
Contains less Sodium -97.2%
Contains more Iron +66.3%
Contains more Calcium +371.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
Bulgur
3
:
7
Bread
Bread
Contains more Vitamin A +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +123.5%
Contains more Vitamin C +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +232.2%
Contains more Vitamin B3 +22.2%
Contains more Vitamin K +200%
Contains more Folate +218.5%
Bulgur
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Bread
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +123.5%
Contains more Vitamin C +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +232.2%
Contains more Vitamin B3 +22.2%
Contains more Vitamin K +200%
Contains more Folate +218.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bulgur
38
Bread
Mineral Summary Score
69
Bulgur
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
74%
Bulgur
78%
Bread
Carbohydrates
76%
Bulgur
56%
Bread
Fats
6%
Bulgur
20%
Bread

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Bread
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 6.01g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 584mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.757g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 13)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.7)
Which food is richer in vitamins?
Bread
Bread 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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Bread Opinion
Calories 342 313 Bulgur
Protein 12.29 12.96 Bread
Fats 1.33 4.27 Bread
Vitamin C 0 0.2 Bread
Carbs 75.87 55.77 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 4.09 Bread
Calcium 35 165 Bread
Potassium 410 223 Bulgur
Magnesium 164 59 Bulgur
Sugars 0.41 6.42 Bulgur
Fiber 12.5 4.7 Bulgur
Copper 0.335 0.198 Bulgur
Zinc 1.93 1.47 Bulgur
Starch
Phosphorus 300 188 Bulgur
Sodium 17 601 Bulgur
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.232 0.439 Bread
Vitamin B2 0.115 0.382 Bread
Vitamin B3 5.114 6.25 Bread
Vitamin B5 1.045 0.456 Bulgur
Vitamin B6 0.342 0.153 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 5.7 Bread
Folate 27 86 Bread
Trans Fat
Saturated Fat 0.232 0.989 Bulgur
Monounsaturated Fat 0.173 1.019 Bread
Polyunsaturated fat 0.541 1.72 Bread
Tryptophan 0.19 0.092 Bulgur
Threonine 0.354 0.299 Bulgur
Isoleucine 0.455 0.258 Bulgur
Leucine 0.83 0.461 Bulgur
Lysine 0.339 0.215 Bulgur
Methionine 0.19 0.105 Bulgur
Phenylalanine 0.58 0.315 Bulgur
Valine 0.554 0.31 Bulgur
Histidine 0.285 0.15 Bulgur
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.