Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Bulgur vs Tempeh - In-Depth Nutrition Comparison

Compare

What are the main differences between Bulgur and Tempeh?

  • Bulgur is richer in Manganese, Magnesium, Vitamin B3, Vitamin B5, Vitamin B1, and Vitamin B6, yet Tempeh is richer in Copper, Vitamin B2, and Calcium.
  • Bulgur's daily need coverage for Manganese is 76% higher.
  • Bulgur has 4 times more Vitamin B5 than Tempeh. Bulgur has 1.045mg of Vitamin B5, while Tempeh has 0.278mg.
  • Bulgur contains less Saturated Fat.

We used Bulgur, dry and Tempeh types in this comparison.

Infographic

Bulgur vs Tempeh infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
3
:
5
Tempeh
Contains more Magnesium +102.5%
Contains more Zinc +69.3%
Contains more Phosphorus +12.8%
Contains more Calcium +217.1%
Contains more Copper +67.2%
Contains less Sodium -47.1%
Equal in Iron - 2.7
Equal in Potassium - 412
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Magnesium +102.5%
Contains more Zinc +69.3%
Contains more Phosphorus +12.8%
Contains more Calcium +217.1%
Contains more Copper +67.2%
Contains less Sodium -47.1%
Equal in Iron - 2.7
Equal in Potassium - 412

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
8
:
2
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +197.4%
Contains more Vitamin B3 +93.7%
Contains more Vitamin B5 +275.9%
Contains more Vitamin B6 +59.1%
Contains more Folate +12.5%
Contains more Vitamin B2 +211.3%
Contains more Vitamin B12 +∞%
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% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +197.4%
Contains more Vitamin B3 +93.7%
Contains more Vitamin B5 +275.9%
Contains more Vitamin B6 +59.1%
Contains more Folate +12.5%
Contains more Vitamin B2 +211.3%
Contains more Vitamin B12 +∞%

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
20
Tempeh
Mineral Summary Score
69
Bulgur
70
Tempeh

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
122%
Tempeh
Carbohydrates
76%
Bulgur
8%
Tempeh
Fats
6%
Bulgur
50%
Tempeh

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 Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 32)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 2.307g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Bulgur Tempeh Opinion
Calories 342 192 Bulgur
Protein 12.29 20.29 Tempeh
Fats 1.33 10.8 Tempeh
Vitamin C 0 0
Carbs 75.87 7.64 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 2.7 Tempeh
Calcium 35 111 Tempeh
Potassium 410 412 Tempeh
Magnesium 164 81 Bulgur
Sugar 0.41 Tempeh
Fiber 12.5 Bulgur
Copper 0.335 0.56 Tempeh
Zinc 1.93 1.14 Bulgur
Starch
Phosphorus 300 266 Bulgur
Sodium 17 9 Tempeh
Vitamin A 9 0 Bulgur
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.078 Bulgur
Vitamin B2 0.115 0.358 Tempeh
Vitamin B3 5.114 2.64 Bulgur
Vitamin B5 1.045 0.278 Bulgur
Vitamin B6 0.342 0.215 Bulgur
Vitamin B12 0 0.08 Tempeh
Vitamin K 1.9 Bulgur
Folate 27 24 Bulgur
Trans Fat 0 Bulgur
Saturated Fat 0.232 2.539 Bulgur
Monounsaturated Fat 0.173 3.205 Tempeh
Polyunsaturated fat 0.541 4.3 Tempeh
Tryptophan 0.19 0.194 Tempeh
Threonine 0.354 0.796 Tempeh
Isoleucine 0.455 0.88 Tempeh
Leucine 0.83 1.43 Tempeh
Lysine 0.339 0.908 Tempeh
Methionine 0.19 0.175 Bulgur
Phenylalanine 0.58 0.893 Tempeh
Valine 0.554 0.92 Tempeh
Histidine 0.285 0.466 Tempeh
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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.