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Bulgur vs Tofu - In-Depth Nutrition Comparison

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How are Bulgur and Tofu different?

  • Bulgur is richer in Manganese, Fiber, Vitamin B3, Magnesium, Vitamin B6, Vitamin B5, Phosphorus, and Vitamin B1, while Tofu is higher in Calcium, and Selenium.
  • Bulgur covers your daily need of Manganese 81% more than Tofu.
  • Bulgur contains 13 times more Vitamin B3 than Tofu. Bulgur contains 5.114mg of Vitamin B3, while Tofu contains 0.381mg.

Bulgur, dry and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Bulgur vs Tofu 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
4
:
4
Tofu
Contains more Magnesium +182.8%
Contains more Phosphorus +57.9%
Contains more Potassium +73%
Contains more Zinc +22.9%
Contains more Calcium +1851.4%
Contains less Sodium -17.6%
Contains more Copper +12.8%
Equal in Iron - 2.66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Magnesium +182.8%
Contains more Phosphorus +57.9%
Contains more Potassium +73%
Contains more Zinc +22.9%
Contains more Calcium +1851.4%
Contains less Sodium -17.6%
Contains more Copper +12.8%
Equal in Iron - 2.66

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
7
:
3
Tofu
Contains more Vitamin B1 +46.8%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +1242.3%
Contains more Vitamin B5 +685.7%
Contains more Vitamin B6 +271.7%
Contains more Vitamin A +1744.4%
Contains more Vitamin C +∞%
Equal in Folate - 29
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +46.8%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +1242.3%
Contains more Vitamin B5 +685.7%
Contains more Vitamin B6 +271.7%
Contains more Vitamin A +1744.4%
Contains more Vitamin C +∞%
Equal in Folate - 29

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 Tofu
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

All nutrients comparison - raw data values

Nutrient Bulgur Tofu Opinion
Net carbs 63.37g 0.48g Bulgur
Protein 12.29g 17.27g Tofu
Fats 1.33g 8.72g Tofu
Carbs 75.87g 2.78g Bulgur
Calories 342kcal 144kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g g Tofu
Fiber 12.5g 2.3g Bulgur
Calcium 35mg 683mg Tofu
Iron 2.46mg 2.66mg Tofu
Magnesium 164mg 58mg Bulgur
Phosphorus 300mg 190mg Bulgur
Potassium 410mg 237mg Bulgur
Sodium 17mg 14mg Tofu
Zinc 1.93mg 1.57mg Bulgur
Copper 0.335mg 0.378mg Tofu
Vitamin A 9IU 166IU Tofu
Vitamin E 0.06mg mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.232mg 0.158mg Bulgur
Vitamin B2 0.115mg 0.102mg Bulgur
Vitamin B3 5.114mg 0.381mg Bulgur
Vitamin B5 1.045mg 0.133mg Bulgur
Vitamin B6 0.342mg 0.092mg Bulgur
Folate 27µg 29µg Tofu
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Bulgur
Tryptophan 0.19mg 0.235mg Tofu
Threonine 0.354mg 0.785mg Tofu
Isoleucine 0.455mg 0.849mg Tofu
Leucine 0.83mg 1.392mg Tofu
Lysine 0.339mg 0.883mg Tofu
Methionine 0.19mg 0.211mg Tofu
Phenylalanine 0.58mg 0.835mg Tofu
Valine 0.554mg 0.87mg Tofu
Histidine 0.285mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 1.261g Bulgur
Monounsaturated Fat 0.173g 1.925g Tofu
Polyunsaturated fat 0.541g 4.921g Tofu

Which food is preferable for your diet?

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

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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
11
Tofu
Mineral Summary Score
69
Bulgur
77
Tofu

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
104%
Tofu
Carbohydrates
76%
Bulgur
3%
Tofu
Fats
6%
Bulgur
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 32)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 1.029g)
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.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.