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  6. Bulgur vs. Wheat Bread

Bulgur vs. Wheat Bread — In-Depth Nutrition Comparison

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How are bulgur and wheat Bread different?

  • Wheat Bread is higher than bulgur in selenium, iron, manganese, vitamin B3, vitamin B1, vitamin B2, phosphorus, folate, and calcium.
  • Wheat Bread covers your daily need for selenium, 60% more than bulgur.
  • Bulgur is lower in sodium.
  • Wheat Bread has a higher glycemic index (60) than bulgur (47).

Bulgur, cooked and Bread, wheat, toasted types were used in this article.

Infographic

Bulgur vs Wheat 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.
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +227.9%
Contains more IronIron +326%
Contains more CopperCopper +164%
Contains more ZincZinc +157.9%
Contains more PhosphorusPhosphorus +370%
Contains more ManganeseManganese +126.1%
Contains more SeleniumSelenium +5466.7%

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.
Bulgur
Bulgur
0
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% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +670.2%
Contains more Vitamin B2Vitamin B2 +1264.3%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin B6Vitamin B6 +84.3%
Contains more Vitamin KVitamin K +1040%
Contains more FolateFolate +377.8%
Contains more CholineCholine +220.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Wheat Bread DV% diff.
Selenium 0.6µg 33.4µg 60%
Iron 0.96mg 4.09mg 39%
Vitamin B3 1mg 6.25mg 33%
Manganese 0.609mg 1.377mg 33%
Vitamin B1 0.057mg 0.439mg 32%
Vitamin B2 0.028mg 0.382mg 27%
Sodium 5mg 601mg 26%
Phosphorus 40mg 188mg 21%
Protein 3.08g 12.96g 20%
Folate 18µg 86µg 17%
Calcium 10mg 165mg 16%
Copper 0.075mg 0.198mg 14%
Calories 83kcal 313kcal 12%
Carbs 18.58g 55.77g 12%
Polyunsaturated fat 0.098g 1.72g 11%
Zinc 0.57mg 1.47mg 8%
Magnesium 32mg 59mg 6%
Fats 0.24g 4.27g 6%
Vitamin B6 0.083mg 0.153mg 5%
Potassium 68mg 223mg 5%
Saturated fat 0.042g 0.989g 4%
Vitamin K 0.5µg 5.7µg 4%
Choline 6.9mg 22.1mg 3%
Vitamin B5 0.344mg 0.456mg 2%
Vitamin E 0.01mg 0.24mg 2%
Monounsaturated fat 0.031g 1.019g 2%
Fiber 4.5g 4.7g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 14.08g 51.07g N/A
Sugar 0.1g 6.42g N/A
Tryptophan 0.048mg 0.092mg 0%
Threonine 0.089mg 0.299mg 0%
Isoleucine 0.114mg 0.258mg 0%
Leucine 0.208mg 0.461mg 0%
Lysine 0.085mg 0.215mg 0%
Methionine 0.048mg 0.105mg 0%
Phenylalanine 0.145mg 0.315mg 0%
Valine 0.139mg 0.31mg 0%
Histidine 0.071mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +220.9%
Contains more ProteinProtein +320.8%
Contains more FatsFats +1679.2%
Contains more CarbsCarbs +200.2%
Contains more OtherOther +714.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +3187.1%
Contains more Poly. FatPolyunsaturated fat +1655.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Wheat 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.