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
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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
Contains
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Magnesium
+178%
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Phosphorus
+59.6%
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Potassium
+83.9%
Contains
less
Sodium
-97.2%
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Zinc
+31.3%
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Copper
+69.2%
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Calcium
+371.4%
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Iron
+66.3%
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Magnesium
+178%
Contains
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Phosphorus
+59.6%
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Potassium
+83.9%
Contains
less
Sodium
-97.2%
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Zinc
+31.3%
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Copper
+69.2%
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Calcium
+371.4%
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Iron
+66.3%
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
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Contains
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Vitamin A
+∞%
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Vitamin B5
+129.2%
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Vitamin B6
+123.5%
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Vitamin E
+300%
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Vitamin C
+∞%
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Vitamin B1
+89.2%
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Vitamin B2
+232.2%
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Vitamin B3
+22.2%
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Folate
+218.5%
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Vitamin K
+200%
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Vitamin A
+∞%
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Vitamin B5
+129.2%
Contains
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Vitamin B6
+123.5%
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Vitamin E
+300%
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Vitamin C
+∞%
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Vitamin B1
+89.2%
Contains
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Vitamin B2
+232.2%
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Vitamin B3
+22.2%
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Folate
+218.5%
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Vitamin K
+200%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 63.37g | 51.07g |
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| Protein | 12.29g | 12.96g |
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| Fats | 1.33g | 4.27g |
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| Carbs | 75.87g | 55.77g |
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| Calories | 342kcal | 313kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0.41g | 6.42g |
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| Fiber | 12.5g | 4.7g |
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| Calcium | 35mg | 165mg |
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| Iron | 2.46mg | 4.09mg |
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| Magnesium | 164mg | 59mg |
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| Phosphorus | 300mg | 188mg |
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| Potassium | 410mg | 223mg |
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| Sodium | 17mg | 601mg |
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| Zinc | 1.93mg | 1.47mg |
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| Copper | 0.335mg | 0.198mg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.06mg | 0.24mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0.2mg |
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| Vitamin B1 | 0.232mg | 0.439mg |
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| Vitamin B2 | 0.115mg | 0.382mg |
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| Vitamin B3 | 5.114mg | 6.25mg |
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| Vitamin B5 | 1.045mg | 0.456mg |
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| Vitamin B6 | 0.342mg | 0.153mg |
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| Folate | 27µg | 86µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 1.9µg | 5.7µg |
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| Tryptophan | 0.19mg | 0.092mg |
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| Threonine | 0.354mg | 0.299mg |
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| Isoleucine | 0.455mg | 0.258mg |
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| Leucine | 0.83mg | 0.461mg |
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| Lysine | 0.339mg | 0.215mg |
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| Methionine | 0.19mg | 0.105mg |
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| Phenylalanine | 0.58mg | 0.315mg |
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| Valine | 0.554mg | 0.31mg |
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| Histidine | 0.285mg | 0.15mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 0.232g | 0.989g |
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| Monounsaturated Fat | 0.173g | 1.019g |
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| Polyunsaturated fat | 0.541g | 1.72g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
38
Mineral Summary Score
69
66
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 food.
Protein
74%
78%
Carbohydrates
76%
56%
Fats
6%
20%
Comparison summary
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 6.01g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 584mg)
Which food is lower in Saturated Fat?
Bulgur is lower in Saturated Fat (difference - 0.757g)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 13)
Which food is cheaper?
Bread is cheaper (difference - $1.7)
Which food is richer in vitamins?
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?
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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.