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Bulgur vs. Chow mein — In-Depth Nutrition Comparison

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What are the main differences between bulgur and chow mein?

  • Bulgur has less selenium, iron, vitamin B1, vitamin B3, vitamin B2, folate, phosphorus, and vitamin E than chow mein.
  • Chow mein's daily need coverage for selenium is 77% higher.
  • Bulgur contains less saturated fat.

We used Bulgur, cooked and Noodles, chinese, chow mein types in this comparison.

Infographic

Bulgur vs Chow mein 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
2
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 37% 6% 11% 177% 56% 38% 69% 153% 0% 235%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +76.5%
Contains more IronIron +392.7%
Contains more CopperCopper +122.7%
Contains more ZincZinc +145.6%
Contains more PhosphorusPhosphorus +302.5%
Contains more SeleniumSelenium +7066.7%

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
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% 0% 46% 0% 145% 97% 112% 32% 25% 0% 3.5% 80% 4.7%
Contains more Vitamin EVitamin E +22900%
Contains more Vitamin B1Vitamin B1 +914%
Contains more Vitamin B2Vitamin B2 +1403.6%
Contains more Vitamin B3Vitamin B3 +495%
Contains more Vitamin B5Vitamin B5 +54.9%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin KVitamin K +180%
Contains more FolateFolate +488.9%
Contains more CholineCholine +26.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Contains more WaterWater +6489.8%
Contains more ProteinProtein +163.3%
Contains more FatsFats +6329.2%
Contains more CarbsCarbs +291.8%
Contains more OtherOther +629.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 61% 24%
Saturated fat: Sat. Fat 2.229 g
Monounsaturated fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +28703.2%
Contains more Poly. FatPolyunsaturated fat +3543.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Chow mein
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Bulgur Chow mein DV% diff.
Selenium 0.6µg 43µg 77%
Sodium 5mg 1174mg 51%
Iron 0.96mg 4.73mg 47%
Vitamin B1 0.057mg 0.578mg 43%
Vitamin B3 1mg 5.95mg 31%
Vitamin B2 0.028mg 0.421mg 30%
Manganese 0.609mg 26%
Fats 0.24g 15.43g 23%
Polyunsaturated fat 0.098g 3.571g 23%
Monounsaturated fat 0.031g 8.929g 22%
Folate 18µg 106µg 22%
Calories 83kcal 475kcal 20%
Carbs 18.58g 72.8g 18%
Phosphorus 40mg 161mg 17%
Vitamin E 0.01mg 2.3mg 15%
Copper 0.075mg 0.167mg 10%
Protein 3.08g 8.11g 10%
Saturated fat 0.042g 2.229g 10%
Zinc 0.57mg 1.4mg 8%
Magnesium 32mg 52mg 5%
Vitamin B5 0.344mg 0.533mg 4%
Fiber 4.5g 3.7g 3%
Potassium 68mg 120mg 2%
Vitamin B6 0.083mg 0.11mg 2%
Calcium 10mg 20mg 1%
Vitamin K 0.5µg 1.4µg 1%
Net carbs 14.08g 69.1g N/A
Sugar 0.1g 5.71g N/A
Trans fat 0.8g N/A
Choline 6.9mg 8.7mg 0%
Tryptophan 0.048mg 0%
Threonine 0.089mg 0%
Isoleucine 0.114mg 0%
Leucine 0.208mg 0%
Lysine 0.085mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.145mg 0%
Valine 0.139mg 0%
Histidine 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Chow mein
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
8%
Bulgur
42%
Chow mein
Minerals Daily Need Coverage Score
21%
Bulgur
78%
Chow mein

Comparison summary

Which food is richer in minerals?
Chow mein
Chow mein is relatively richer in minerals
Which food is cheaper?
Chow mein
Chow mein is cheaper (difference - $2)
Which food is richer in vitamins?
Chow mein
Chow mein is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 5.61g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 1169mg)
Which food is lower in Saturated fat?
Bulgur
Bulgur is lower in Saturated fat (difference - 2.187g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (47)

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. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/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.