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Bulgur vs Rye - In-Depth Nutrition Comparison

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The main differences between Bulgur and Rye

  • Bulgur has more Manganese, Magnesium, and Vitamin B3, however Rye has more Selenium, Vitamin B2, Fiber, Vitamin B5, Vitamin B1, Zinc, and Vitamin E .
  • Daily need coverage for Selenium from Rye is 21% higher.

Food types used in this article are Bulgur, dry and Rye grain.

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Bulgur vs Rye 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
2
:
6
Rye
Contains more Calcium +45.8%
Contains more Magnesium +49.1%
Contains more Potassium +24.4%
Contains more Zinc +37.3%
Contains more Phosphorus +10.7%
Contains less Sodium -88.2%
Equal in Iron - 2.63
Equal in Copper - 0.367
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Calcium +45.8%
Contains more Magnesium +49.1%
Contains more Potassium +24.4%
Contains more Zinc +37.3%
Contains more Phosphorus +10.7%
Contains less Sodium -88.2%
Equal in Iron - 2.63
Equal in Copper - 0.367

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
2
:
7
Rye
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +16.3%
Contains more Vitamin A +22.2%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B5 +39.3%
Contains more Vitamin K +210.5%
Contains more Folate +40.7%
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% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +16.3%
Contains more Vitamin A +22.2%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B5 +39.3%
Contains more Vitamin K +210.5%
Contains more Folate +40.7%

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
36
Rye
Mineral Summary Score
69
Bulgur
71
Rye

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
62%
Rye
Carbohydrates
76%
Bulgur
76%
Rye
Fats
6%
Bulgur
8%
Rye

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Rye
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 contains less Sodium?
Rye
Rye contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 13)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.57g)
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.

All nutrients comparison - raw data values

Nutrient Bulgur Rye Opinion
Calories 342 338 Bulgur
Protein 12.29 10.34 Bulgur
Fats 1.33 1.63 Rye
Vitamin C 0 0
Carbs 75.87 75.86 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 2.63 Rye
Calcium 35 24 Bulgur
Potassium 410 510 Rye
Magnesium 164 110 Bulgur
Sugar 0.41 0.98 Bulgur
Fiber 12.5 15.1 Rye
Copper 0.335 0.367 Rye
Zinc 1.93 2.65 Rye
Starch
Phosphorus 300 332 Rye
Sodium 17 2 Rye
Vitamin A 9 11 Rye
Vitamin E 0.06 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.232 0.316 Rye
Vitamin B2 0.115 0.251 Rye
Vitamin B3 5.114 4.27 Bulgur
Vitamin B5 1.045 1.456 Rye
Vitamin B6 0.342 0.294 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 5.9 Rye
Folate 27 38 Rye
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.197 Rye
Monounsaturated Fat 0.173 0.208 Rye
Polyunsaturated fat 0.541 0.767 Rye
Tryptophan 0.19 0.108 Bulgur
Threonine 0.354 0.289 Bulgur
Isoleucine 0.455 0.208 Bulgur
Leucine 0.83 0.563 Bulgur
Lysine 0.339 0.286 Bulgur
Methionine 0.19 0.153 Bulgur
Phenylalanine 0.58 0.435 Bulgur
Valine 0.554 0.317 Bulgur
Histidine 0.285 0.189 Bulgur
Fructose 0.11 Rye

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.