Bulgur vs Tofu - In-Depth Nutrition Comparison
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How are Bulgur and Tofu different?
- Bulgur is higher in Manganese, Fiber, Magnesium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B5 and Copper, however Tofu is richer in Iron and Calcium.
- Daily need coverage for Manganese from Bulgur is 106% higher.
- Bulgur contains 42 times more Fiber than Tofu. While Bulgur contains 12.5g of Fiber, Tofu contains only 0.3g.
Bulgur, dry and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.
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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
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Contains
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Potassium
+238.8%
Contains
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Magnesium
+446.7%
Contains
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Copper
+73.6%
Contains
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Zinc
+141.3%
Contains
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Phosphorus
+209.3%
Contains
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Iron
+117.9%
Contains
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Calcium
+900%
Contains
less
Sodium
-58.8%
Contains
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Potassium
+238.8%
Contains
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Magnesium
+446.7%
Contains
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Copper
+73.6%
Contains
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Zinc
+141.3%
Contains
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Phosphorus
+209.3%
Contains
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Iron
+117.9%
Contains
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Calcium
+900%
Contains
less
Sodium
-58.8%
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
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Contains
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Vitamin E
+500%
Contains
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Vitamin B1
+186.4%
Contains
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Vitamin B2
+121.2%
Contains
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Vitamin B3
+2522.6%
Contains
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Vitamin B5
+1436.8%
Contains
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Vitamin B6
+627.7%
Contains
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Folate
+80%
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+844.4%
Contains
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Vitamin K
+26.3%
Contains
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Vitamin E
+500%
Contains
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Vitamin B1
+186.4%
Contains
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Vitamin B2
+121.2%
Contains
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Vitamin B3
+2522.6%
Contains
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Vitamin B5
+1436.8%
Contains
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Vitamin B6
+627.7%
Contains
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Folate
+80%
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+844.4%
Contains
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Vitamin K
+26.3%
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
6
Mineral Summary Score
69
58
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 the food
Protein
74%
48%
Carbohydrates
76%
2%
Fats
6%
22%
Comparison summary table
Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sugars |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 32)
Which food is cheaper?
Tofu is cheaper (difference - $2)
Which food contains less Sugars?
Bulgur contains less Sugars (difference - 0.21g)
Which food is lower in Saturated Fat?
Bulgur is lower in Saturated Fat (difference - 0.459g)
Which food is richer in minerals?
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 342 | 76 |
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| Protein | 12.29 | 8.08 |
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| Fats | 1.33 | 4.78 |
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| Vitamin C | 0 | 0.1 |
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| Carbs | 75.87 | 1.87 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 2.46 | 5.36 |
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| Calcium | 35 | 350 |
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| Potassium | 410 | 121 |
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| Magnesium | 164 | 30 |
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| Sugars | 0.41 | 0.62 |
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| Fiber | 12.5 | 0.3 |
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| Copper | 0.335 | 0.193 |
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| Zinc | 1.93 | 0.8 |
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| Starch | |||
| Phosphorus | 300 | 97 |
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| Sodium | 17 | 7 |
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| Vitamin A | 9 | 85 |
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| Vitamin E | 0.06 | 0.01 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.232 | 0.081 |
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| Vitamin B2 | 0.115 | 0.052 |
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| Vitamin B3 | 5.114 | 0.195 |
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| Vitamin B5 | 1.045 | 0.068 |
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| Vitamin B6 | 0.342 | 0.047 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 1.9 | 2.4 |
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| Folate | 27 | 15 |
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| Trans Fat | 0 |
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| Saturated Fat | 0.232 | 0.691 |
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| Monounsaturated Fat | 0.173 | 1.056 |
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| Polyunsaturated fat | 0.541 | 2.699 |
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| Tryptophan | 0.19 | 0.12 |
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| Threonine | 0.354 | 0.402 |
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| Isoleucine | 0.455 | 0.435 |
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| Leucine | 0.83 | 0.713 |
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| Lysine | 0.339 | 0.452 |
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| Methionine | 0.19 | 0.108 |
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| Phenylalanine | 0.58 | 0.428 |
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| Valine | 0.554 | 0.446 |
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| Histidine | 0.285 | 0.221 |
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| Fructose |