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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

Bulgur vs Soba infographic
Infographic link

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.
Bulgur
10
:
0
Soba
Contains more Calcium +150%
Contains more Iron +100%
Contains more Magnesium +255.6%
Contains more Phosphorus +60%
Contains more Potassium +94.3%
Contains less Sodium -91.7%
Contains more Zinc +375%
Contains more Copper +837.5%
Contains more Manganese +62.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +150%
Contains more Iron +100%
Contains more Magnesium +255.6%
Contains more Phosphorus +60%
Contains more Potassium +94.3%
Contains less Sodium -91.7%
Contains more Zinc +375%
Contains more Copper +837.5%
Contains more Manganese +62.8%

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.
Bulgur
8
:
1
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B3 +96.1%
Contains more Vitamin B5 +46.4%
Contains more Vitamin B6 +107.5%
Contains more Folate +157.1%
Contains more Vitamin B1 +64.9%
Equal in Vitamin B2 - 0.026
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
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 B3 +96.1%
Contains more Vitamin B5 +46.4%
Contains more Vitamin B6 +107.5%
Contains more Folate +157.1%
Contains more Vitamin B1 +64.9%
Equal in Vitamin B2 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
2
:
3
Soba
Contains more Fats +140%
Contains more Protein +64.3%
Contains more Carbs +15.4%
Contains more Other +14.7%
Equal in Water - 73.01
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Fats +140%
Contains more Protein +64.3%
Contains more Carbs +15.4%
Contains more Other +14.7%
Equal in Water - 73.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
2
:
1
Soba
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +216.1%
Contains less Saturated Fat -54.8%
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +216.1%
Contains less Saturated Fat -54.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 14.08g 21.44g Soba
Protein 3.08g 5.06g Soba
Fats 0.24g 0.1g Bulgur
Carbs 18.58g 21.44g Soba
Calories 83kcal 99kcal Soba
Sugar 0.1g Soba
Fiber 4.5g Bulgur
Calcium 10mg 4mg Bulgur
Iron 0.96mg 0.48mg Bulgur
Magnesium 32mg 9mg Bulgur
Phosphorus 40mg 25mg Bulgur
Potassium 68mg 35mg Bulgur
Sodium 5mg 60mg Bulgur
Zinc 0.57mg 0.12mg Bulgur
Copper 0.075mg 0.008mg Bulgur
Manganese 0.609mg 0.374mg Bulgur
Selenium 0.6µg Bulgur
Vitamin A 2IU 0IU Bulgur
Vitamin E 0.01mg Bulgur
Vitamin B1 0.057mg 0.094mg Soba
Vitamin B2 0.028mg 0.026mg Bulgur
Vitamin B3 1mg 0.51mg Bulgur
Vitamin B5 0.344mg 0.235mg Bulgur
Vitamin B6 0.083mg 0.04mg Bulgur
Folate 18µg 7µg Bulgur
Vitamin K 0.5µg Bulgur
Tryptophan 0.048mg 0.072mg Soba
Threonine 0.089mg 0.177mg Soba
Isoleucine 0.114mg 0.195mg Soba
Leucine 0.208mg 0.33mg Soba
Lysine 0.085mg 0.214mg Soba
Methionine 0.048mg 0.072mg Soba
Phenylalanine 0.145mg 0.217mg Soba
Valine 0.139mg 0.249mg Soba
Histidine 0.071mg 0.119mg Soba
Saturated Fat 0.042g 0.019g Soba
Monounsaturated Fat 0.031g 0.026g Bulgur
Polyunsaturated fat 0.098g 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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Bulgur
6%
Soba
Minerals Daily Need Coverage Score
21%
Bulgur
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.023g)
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 - 55mg)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.