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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.

Infographic

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 Calcium +483.3%
Contains more Iron +115.8%
Contains more Magnesium +811.1%
Contains more Phosphorus +376.2%
Contains more Potassium +1608.3%
Contains more Zinc +244.6%
Contains more Copper +260.2%
Contains less Sodium -64.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +483.3%
Contains more Iron +115.8%
Contains more Magnesium +811.1%
Contains more Phosphorus +376.2%
Contains more Potassium +1608.3%
Contains more Zinc +244.6%
Contains more Copper +260.2%
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 Folate +137%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.209
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 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 Folate +137%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.209

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

All nutrients comparison - raw data values

Nutrient Bulgur Pasta Opinion
Net carbs 63.37g 24.93g Bulgur
Protein 12.29g 5.15g Bulgur
Fats 1.33g 1.05g Bulgur
Carbs 75.87g 24.93g Bulgur
Calories 342kcal 131kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g g Pasta
Fiber 12.5g g Bulgur
Calcium 35mg 6mg Bulgur
Iron 2.46mg 1.14mg Bulgur
Magnesium 164mg 18mg Bulgur
Phosphorus 300mg 63mg Bulgur
Potassium 410mg 24mg Bulgur
Sodium 17mg 6mg Pasta
Zinc 1.93mg 0.56mg Bulgur
Copper 0.335mg 0.093mg Bulgur
Vitamin A 9IU 20IU Pasta
Vitamin E 0.06mg mg Bulgur
Vitamin D 0IU IU Bulgur
Vitamin D 0µg µg Bulgur
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.209mg Bulgur
Vitamin B2 0.115mg 0.15mg Pasta
Vitamin B3 5.114mg 0.992mg Bulgur
Vitamin B5 1.045mg 0.183mg Bulgur
Vitamin B6 0.342mg 0.034mg Bulgur
Folate 27µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 1.9µg µg Bulgur
Tryptophan 0.19mg 0.065mg Bulgur
Threonine 0.354mg 0.134mg Bulgur
Isoleucine 0.455mg 0.197mg Bulgur
Leucine 0.83mg 0.348mg Bulgur
Lysine 0.339mg 0.097mg Bulgur
Methionine 0.19mg 0.079mg Bulgur
Phenylalanine 0.58mg 0.247mg Bulgur
Valine 0.554mg 0.217mg Bulgur
Histidine 0.285mg 0.103mg Bulgur
Cholesterol 0mg 33mg Bulgur
Trans Fat g g
Saturated Fat 0.232g 0.15g Pasta
Monounsaturated Fat 0.173g 0.124g Bulgur
Polyunsaturated fat 0.541g 0.429g Bulgur

Which food is preferable for your diet?

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

People also compare

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

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.

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.