Bulgur vs. Teff — In-Depth Nutrition Comparison
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What are the main differences between bulgur and teff?
- Bulgur is richer in fiber, yet teff is richer in manganese, copper, iron, phosphorus, and vitamin B1.
- Teff's daily need coverage for manganese is 98% higher.
- Bulgur has 2 times more fiber than teff. Bulgur has 4.5g of fiber, while teff has 2.8g.
We used Bulgur, cooked and Teff, cooked types in this comparison.
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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 less SodiumSodium | -37.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +56.3% |
| Contains more CalciumCalcium | +390% |
| Contains more PotassiumPotassium | +57.4% |
| Contains more IronIron | +113.5% |
| Contains more CopperCopper | +201.3% |
| Contains more ZincZinc | +94.7% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains more ManganeseManganese | +369.6% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +221.1% |
| Contains more Vitamin B2Vitamin B2 | +17.9% |
| Contains more Vitamin B6Vitamin B6 | +16.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.609mg | 2.86mg | 98% |
| Copper | 0.075mg | 0.226mg | 17% |
| Iron | 0.96mg | 2.05mg | 14% |
| Vitamin B1 | 0.057mg | 0.183mg | 11% |
| Phosphorus | 40mg | 120mg | 11% |
| Vitamin B5 | 0.344mg | 7% | |
| Fiber | 4.5g | 2.8g | 7% |
| Zinc | 0.57mg | 1.11mg | 5% |
| Magnesium | 32mg | 50mg | 4% |
| Calcium | 10mg | 49mg | 4% |
| Protein | 3.08g | 3.87g | 2% |
| Vitamin B6 | 0.083mg | 0.097mg | 1% |
| Vitamin B3 | 1mg | 0.909mg | 1% |
| Selenium | 0.6µg | 1% | |
| Calories | 83kcal | 101kcal | 1% |
| Choline | 6.9mg | 1% | |
| Potassium | 68mg | 107mg | 1% |
| Fats | 0.24g | 0.65g | 1% |
| Polyunsaturated fat | 0.098g | 1% | |
| Carbs | 18.58g | 19.86g | 0% |
| Net carbs | 14.08g | 17.06g | N/A |
| Sugar | 0.1g | N/A | |
| Sodium | 5mg | 8mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B2 | 0.028mg | 0.033mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Folate | 18µg | 18µg | 0% |
| Saturated fat | 0.042g | 0% | |
| Monounsaturated fat | 0.031g | 0% | |
| Tryptophan | 0.048mg | 0.041mg | 0% |
| Threonine | 0.089mg | 0.149mg | 0% |
| Isoleucine | 0.114mg | 0.146mg | 0% |
| Leucine | 0.208mg | 0.311mg | 0% |
| Lysine | 0.085mg | 0.109mg | 0% |
| Methionine | 0.048mg | 0.125mg | 0% |
| Phenylalanine | 0.145mg | 0.203mg | 0% |
| Valine | 0.139mg | 0.2mg | 0% |
| Histidine | 0.071mg | 0.088mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.6% |
| Contains more FatsFats | +170.8% |
| Contains more OtherOther | +102.9% |
~equal in
Carbs
~19.86g
~equal in
Water
~74.93g
