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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
6
:
2
Bread
Contains more Magnesium +178%
Contains more Phosphorus +59.6%
Contains more Potassium +83.9%
Contains less Sodium -97.2%
Contains more Zinc +31.3%
Contains more Copper +69.2%
Contains more Calcium +371.4%
Contains more Iron +66.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Magnesium +178%
Contains more Phosphorus +59.6%
Contains more Potassium +83.9%
Contains less Sodium -97.2%
Contains more Zinc +31.3%
Contains more Copper +69.2%
Contains more Calcium +371.4%
Contains more 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
Bulgur
3
:
7
Bread
Contains more Vitamin A +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +123.5%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +232.2%
Contains more Vitamin B3 +22.2%
Contains more Folate +218.5%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +123.5%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +232.2%
Contains more Vitamin B3 +22.2%
Contains more Folate +218.5%
Contains more 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.
Bulgur Bread
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Bulgur Bread Opinion
Net carbs 63.37g 51.07g Bulgur
Protein 12.29g 12.96g Bread
Fats 1.33g 4.27g Bread
Carbs 75.87g 55.77g Bulgur
Calories 342kcal 313kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g 6.42g Bulgur
Fiber 12.5g 4.7g Bulgur
Calcium 35mg 165mg Bread
Iron 2.46mg 4.09mg Bread
Magnesium 164mg 59mg Bulgur
Phosphorus 300mg 188mg Bulgur
Potassium 410mg 223mg Bulgur
Sodium 17mg 601mg Bulgur
Zinc 1.93mg 1.47mg Bulgur
Copper 0.335mg 0.198mg Bulgur
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg 0.24mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Bread
Vitamin B1 0.232mg 0.439mg Bread
Vitamin B2 0.115mg 0.382mg Bread
Vitamin B3 5.114mg 6.25mg Bread
Vitamin B5 1.045mg 0.456mg Bulgur
Vitamin B6 0.342mg 0.153mg Bulgur
Folate 27µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 5.7µg Bread
Tryptophan 0.19mg 0.092mg Bulgur
Threonine 0.354mg 0.299mg Bulgur
Isoleucine 0.455mg 0.258mg Bulgur
Leucine 0.83mg 0.461mg Bulgur
Lysine 0.339mg 0.215mg Bulgur
Methionine 0.19mg 0.105mg Bulgur
Phenylalanine 0.58mg 0.315mg Bulgur
Valine 0.554mg 0.31mg Bulgur
Histidine 0.285mg 0.15mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.232g 0.989g Bulgur
Monounsaturated Fat 0.173g 1.019g Bread
Polyunsaturated fat 0.541g 1.72g Bread

Which food is preferable for your diet?

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

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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
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 food.
Protein
74%
Bulgur
78%
Bread
Carbohydrates
76%
Bulgur
56%
Bread
Fats
6%
Bulgur
20%
Bread

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.