Bulgur vs. Soba — In-Depth Nutrition Comparison
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How are bulgur and soba different?
- Bulgur is higher than soba in manganese, copper, iron, and magnesium.
- Bulgur contains 9 times more copper than soba. Bulgur contains 0.075mg of copper, while soba contains 0.008mg.
Bulgur, cooked and Noodles, japanese, soba, cooked types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +94.3% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +837.5% |
| Contains more ZincZinc | +375% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +62.8% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +96.1% |
| Contains more Vitamin B5Vitamin B5 | +46.4% |
| Contains more Vitamin B6Vitamin B6 | +107.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +157.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +64.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 4.5g | 18% | |
| Manganese | 0.609mg | 0.374mg | 10% |
| Copper | 0.075mg | 0.008mg | 7% |
| Iron | 0.96mg | 0.48mg | 6% |
| Magnesium | 32mg | 9mg | 5% |
| Zinc | 0.57mg | 0.12mg | 4% |
| Protein | 3.08g | 5.06g | 4% |
| Vitamin B6 | 0.083mg | 0.04mg | 3% |
| Vitamin B3 | 1mg | 0.51mg | 3% |
| Vitamin B1 | 0.057mg | 0.094mg | 3% |
| Folate | 18µg | 7µg | 3% |
| Vitamin B5 | 0.344mg | 0.235mg | 2% |
| Phosphorus | 40mg | 25mg | 2% |
| Sodium | 5mg | 60mg | 2% |
| Selenium | 0.6µg | 1% | |
| Calories | 83kcal | 99kcal | 1% |
| Potassium | 68mg | 35mg | 1% |
| Calcium | 10mg | 4mg | 1% |
| Carbs | 18.58g | 21.44g | 1% |
| Choline | 6.9mg | 1% | |
| Fats | 0.24g | 0.1g | 0% |
| Net carbs | 14.08g | 21.44g | N/A |
| Sugar | 0.1g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B2 | 0.028mg | 0.026mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.042g | 0.019g | 0% |
| Monounsaturated fat | 0.031g | 0.026g | 0% |
| Polyunsaturated fat | 0.098g | 0.031g | 0% |
| Tryptophan | 0.048mg | 0.072mg | 0% |
| Threonine | 0.089mg | 0.177mg | 0% |
| Isoleucine | 0.114mg | 0.195mg | 0% |
| Leucine | 0.208mg | 0.33mg | 0% |
| Lysine | 0.085mg | 0.214mg | 0% |
| Methionine | 0.048mg | 0.072mg | 0% |
| Phenylalanine | 0.145mg | 0.217mg | 0% |
| Valine | 0.139mg | 0.249mg | 0% |
| Histidine | 0.071mg | 0.119mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +140% |
| Contains more ProteinProtein | +64.3% |
| Contains more CarbsCarbs | +15.4% |
| Contains more OtherOther | +14.7% |
~equal in
Water
~73.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +19.2% |
| Contains more Poly. FatPolyunsaturated fat | +216.1% |
| Contains less Sat. FatSaturated fat | -54.8% |
