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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| 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% |
| Phosphorus | 40mg | 120mg | 11% |
| Vitamin B1 | 0.057mg | 0.183mg | 11% |
| Fiber | 4.5g | 2.8g | 7% |
| Vitamin B5 | 0.344mg | 7% | |
| Zinc | 0.57mg | 1.11mg | 5% |
| Magnesium | 32mg | 50mg | 4% |
| Calcium | 10mg | 49mg | 4% |
| Protein | 3.08g | 3.87g | 2% |
| Calories | 83kcal | 101kcal | 1% |
| Fats | 0.24g | 0.65g | 1% |
| Potassium | 68mg | 107mg | 1% |
| Selenium | 0.6µg | 1% | |
| Vitamin B3 | 1mg | 0.909mg | 1% |
| Vitamin B6 | 0.083mg | 0.097mg | 1% |
| Choline | 6.9mg | 1% | |
| Polyunsaturated fat | 0.098g | 1% | |
| Protein per 100 calories | 3.7g | 3.8g | N/A |
| Calories per 10 g protein | 269kcal | 261kcal | N/A |
| Weight per 100 calories | 120g | 99g | N/A |
| Net carbs | 14.08g | 17.06g | N/A |
| Carbs | 18.58g | 19.86g | 0% |
| 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% |
~equal in
Carbs
~19.86g
~equal in
Water
~74.93g
