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Bulgur vs Falafel - In-Depth Nutrition Comparison

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Significant differences between Bulgur and Falafel

  • Bulgur has more Manganese, Vitamin B3, Magnesium, Vitamin B6, Phosphorus, and Vitamin B5, however Falafel is richer in Folate, and Iron.
  • Bulgur covers your daily Manganese needs 102% more than Falafel.
  • Falafel has 5 times less Vitamin B3 than Bulgur. Bulgur has 5.114mg of Vitamin B3, while Falafel has 1.044mg.
  • Bulgur contains less Saturated Fat.

Specific food types used in this comparison are Bulgur, dry and Falafel, home-prepared.

Infographic

Bulgur vs Falafel 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
5
:
Contains more Magnesium +100%
Contains more Phosphorus +56.3%
Contains less Sodium -94.2%
Contains more Zinc +28.7%
Contains more Copper +29.8%
Contains more Calcium +54.3%
Contains more Iron +39%
Contains more Potassium +42.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Magnesium +100%
Contains more Phosphorus +56.3%
Contains less Sodium -94.2%
Contains more Zinc +28.7%
Contains more Copper +29.8%
Contains more Calcium +54.3%
Contains more Iron +39%
Contains more Potassium +42.7%

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
6
:
Contains more Vitamin B1 +58.9%
Contains more Vitamin B3 +389.8%
Contains more Vitamin B5 +257.9%
Contains more Vitamin B6 +173.6%
Contains more Vitamin A +44.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +44.3%
Contains more Folate +244.4%
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 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B3 +389.8%
Contains more Vitamin B5 +257.9%
Contains more Vitamin B6 +173.6%
Contains more Vitamin A +44.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +44.3%
Contains more Folate +244.4%

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 Falafel
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur Falafel Opinion
Net carbs 63.37g 31.84g Bulgur
Protein 12.29g 13.31g Falafel
Fats 1.33g 17.8g Falafel
Carbs 75.87g 31.84g Bulgur
Calories 342kcal 333kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g g Falafel
Fiber 12.5g g Bulgur
Calcium 35mg 54mg Falafel
Iron 2.46mg 3.42mg Falafel
Magnesium 164mg 82mg Bulgur
Phosphorus 300mg 192mg Bulgur
Potassium 410mg 585mg Falafel
Sodium 17mg 294mg Bulgur
Zinc 1.93mg 1.5mg Bulgur
Copper 0.335mg 0.258mg Bulgur
Vitamin A 9IU 13IU Falafel
Vitamin E 0.06mg mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.232mg 0.146mg Bulgur
Vitamin B2 0.115mg 0.166mg Falafel
Vitamin B3 5.114mg 1.044mg Bulgur
Vitamin B5 1.045mg 0.292mg Bulgur
Vitamin B6 0.342mg 0.125mg Bulgur
Folate 27µg 93µg Falafel
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Bulgur
Tryptophan 0.19mg 0.134mg Bulgur
Threonine 0.354mg 0.492mg Falafel
Isoleucine 0.455mg 0.567mg Falafel
Leucine 0.83mg 0.944mg Falafel
Lysine 0.339mg 0.856mg Falafel
Methionine 0.19mg 0.187mg Bulgur
Phenylalanine 0.58mg 0.707mg Falafel
Valine 0.554mg 0.562mg Falafel
Histidine 0.285mg 0.364mg Falafel
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 2.383g Bulgur
Monounsaturated Fat 0.173g 10.171g Falafel
Polyunsaturated fat 0.541g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Falafel
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
18
Falafel
Mineral Summary Score
69
Bulgur
63
Falafel

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
80%
Falafel
Carbohydrates
76%
Bulgur
32%
Falafel
Fats
6%
Bulgur
82%
Falafel

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 14)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 277mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 2.151g)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $2)
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.
Which food is richer in vitamins?
?
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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.