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  6. Bulgur vs. Chow mein

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
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
Bulgur
1
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% 0.12% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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

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.