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Bulgur vs Soba - In-Depth Nutrition Comparison

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What are the differences between Bulgur and Soba?

  • Bulgur is richer than Soba in Manganese, Phosphorus, Magnesium, Copper, Vitamin B3, Iron, Vitamin B6, Zinc, Vitamin B5, and Vitamin B1.
  • Bulgur's daily need coverage for Manganese is 116% more.
  • Bulgur has 42 times more Copper than Soba. While Bulgur has 0.335mg of Copper, Soba has only 0.008mg.

We used Bulgur, dry and Noodles, japanese, soba, cooked types in this article.

Infographic

Bulgur vs Soba 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
8
:
0
Soba
Contains more Calcium +775%
Contains more Iron +412.5%
Contains more Magnesium +1722.2%
Contains more Phosphorus +1100%
Contains more Potassium +1071.4%
Contains less Sodium -71.7%
Contains more Zinc +1508.3%
Contains more Copper +4087.5%
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% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +775%
Contains more Iron +412.5%
Contains more Magnesium +1722.2%
Contains more Phosphorus +1100%
Contains more Potassium +1071.4%
Contains less Sodium -71.7%
Contains more Zinc +1508.3%
Contains more Copper +4087.5%

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
9
:
0
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +146.8%
Contains more Vitamin B2 +342.3%
Contains more Vitamin B3 +902.7%
Contains more Vitamin B5 +344.7%
Contains more Vitamin B6 +755%
Contains more Folate +285.7%
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 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +146.8%
Contains more Vitamin B2 +342.3%
Contains more Vitamin B3 +902.7%
Contains more Vitamin B5 +344.7%
Contains more Vitamin B6 +755%
Contains more Folate +285.7%

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

All nutrients comparison - raw data values

Nutrient Bulgur Soba Opinion
Net carbs 63.37g 21.44g Bulgur
Protein 12.29g 5.06g Bulgur
Fats 1.33g 0.1g Bulgur
Carbs 75.87g 21.44g Bulgur
Calories 342kcal 99kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g g Soba
Fiber 12.5g g Bulgur
Calcium 35mg 4mg Bulgur
Iron 2.46mg 0.48mg Bulgur
Magnesium 164mg 9mg Bulgur
Phosphorus 300mg 25mg Bulgur
Potassium 410mg 35mg Bulgur
Sodium 17mg 60mg Bulgur
Zinc 1.93mg 0.12mg Bulgur
Copper 0.335mg 0.008mg Bulgur
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.094mg Bulgur
Vitamin B2 0.115mg 0.026mg Bulgur
Vitamin B3 5.114mg 0.51mg Bulgur
Vitamin B5 1.045mg 0.235mg Bulgur
Vitamin B6 0.342mg 0.04mg Bulgur
Folate 27µg 7µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Bulgur
Tryptophan 0.19mg 0.072mg Bulgur
Threonine 0.354mg 0.177mg Bulgur
Isoleucine 0.455mg 0.195mg Bulgur
Leucine 0.83mg 0.33mg Bulgur
Lysine 0.339mg 0.214mg Bulgur
Methionine 0.19mg 0.072mg Bulgur
Phenylalanine 0.58mg 0.217mg Bulgur
Valine 0.554mg 0.249mg Bulgur
Histidine 0.285mg 0.119mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.232g 0.019g Soba
Monounsaturated Fat 0.173g 0.026g Bulgur
Polyunsaturated fat 0.541g 0.031g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Soba
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
6
Soba
Mineral Summary Score
69
Bulgur
7
Soba

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
30%
Soba
Carbohydrates
76%
Bulgur
21%
Soba
Fats
6%
Bulgur
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.213g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 1)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 43mg)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.