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Bulgur vs Pasta - In-Depth Nutrition Comparison

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What are the main differences between Bulgur and Pasta?

  • Pasta has less Manganese, Magnesium, Phosphorus, Copper, Vitamin B3, Vitamin B6, Vitamin B5, Iron, Zinc, and Potassium than Bulgur.
  • Bulgur's daily need coverage for Manganese is 123% higher.
  • Bulgur has 17 times more Potassium than Pasta. Bulgur has 410mg of Potassium, while Pasta has 24mg.

We used Bulgur, dry and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

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Bulgur vs Pasta 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
7
:
1
Pasta
Contains more Iron +115.8%
Contains more Calcium +483.3%
Contains more Potassium +1608.3%
Contains more Magnesium +811.1%
Contains more Copper +260.2%
Contains more Zinc +244.6%
Contains more Phosphorus +376.2%
Contains less Sodium -64.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +115.8%
Contains more Calcium +483.3%
Contains more Potassium +1608.3%
Contains more Magnesium +811.1%
Contains more Copper +260.2%
Contains more Zinc +244.6%
Contains more Phosphorus +376.2%
Contains less Sodium -64.7%

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
7
:
4
Pasta
Contains more Vitamin B1 +11%
Contains more Vitamin B3 +415.5%
Contains more Vitamin B5 +471%
Contains more Vitamin B6 +905.9%
Contains more Vitamin A +122.2%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B12 +∞%
Contains more Folate +137%
Equal in Vitamin B1 - 0.209
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin B1 +11%
Contains more Vitamin B3 +415.5%
Contains more Vitamin B5 +471%
Contains more Vitamin B6 +905.9%
Contains more Vitamin A +122.2%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B12 +∞%
Contains more Folate +137%
Equal in Vitamin B1 - 0.209

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
16
Pasta
Mineral Summary Score
69
Bulgur
17
Pasta

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
31%
Pasta
Carbohydrates
76%
Bulgur
25%
Pasta
Fats
6%
Bulgur
5%
Pasta

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.082g)
Which food is lower in Cholesterol?
Bulgur
Bulgur is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 2)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $1)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Bulgur Pasta Opinion
Calories 342 131 Bulgur
Protein 12.29 5.15 Bulgur
Fats 1.33 1.05 Bulgur
Vitamin C 0 0
Carbs 75.87 24.93 Bulgur
Cholesterol 0 33 Bulgur
Vitamin D 0 Bulgur
Iron 2.46 1.14 Bulgur
Calcium 35 6 Bulgur
Potassium 410 24 Bulgur
Magnesium 164 18 Bulgur
Sugar 0.41 Pasta
Fiber 12.5 Bulgur
Copper 0.335 0.093 Bulgur
Zinc 1.93 0.56 Bulgur
Starch
Phosphorus 300 63 Bulgur
Sodium 17 6 Pasta
Vitamin A 9 20 Pasta
Vitamin E 0.06 Bulgur
Vitamin D 0 Bulgur
Vitamin B1 0.232 0.209 Bulgur
Vitamin B2 0.115 0.15 Pasta
Vitamin B3 5.114 0.992 Bulgur
Vitamin B5 1.045 0.183 Bulgur
Vitamin B6 0.342 0.034 Bulgur
Vitamin B12 0 0.14 Pasta
Vitamin K 1.9 Bulgur
Folate 27 64 Pasta
Trans Fat
Saturated Fat 0.232 0.15 Pasta
Monounsaturated Fat 0.173 0.124 Bulgur
Polyunsaturated fat 0.541 0.429 Bulgur
Tryptophan 0.19 0.065 Bulgur
Threonine 0.354 0.134 Bulgur
Isoleucine 0.455 0.197 Bulgur
Leucine 0.83 0.348 Bulgur
Lysine 0.339 0.097 Bulgur
Methionine 0.19 0.079 Bulgur
Phenylalanine 0.58 0.247 Bulgur
Valine 0.554 0.217 Bulgur
Histidine 0.285 0.103 Bulgur
Fructose

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.