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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 Iron +412.5%
Contains more Calcium +775%
Contains more Potassium +1071.4%
Contains more Magnesium +1722.2%
Contains more Copper +4087.5%
Contains more Zinc +1508.3%
Contains more Phosphorus +1100%
Contains less Sodium -71.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +412.5%
Contains more Calcium +775%
Contains more Potassium +1071.4%
Contains more Magnesium +1722.2%
Contains more Copper +4087.5%
Contains more Zinc +1508.3%
Contains more Phosphorus +1100%
Contains less Sodium -71.7%

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
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 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% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Soba
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?
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)

All nutrients comparison - raw data values

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