Bulgur vs Tofu - In-Depth Nutrition Comparison
Compare
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
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
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
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
:
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
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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in glycemic index |
|
||
| Lower in price |
|
||
| Lower in Saturated Fat |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 63.37g | 0.48g |
|
| Protein | 12.29g | 17.27g |
|
| Fats | 1.33g | 8.72g |
|
| Carbs | 75.87g | 2.78g |
|
| Calories | 342kcal | 144kcal |
|
| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0.41g | g |
|
| Fiber | 12.5g | 2.3g |
|
| Calcium | 35mg | 683mg |
|
| Iron | 2.46mg | 2.66mg |
|
| Magnesium | 164mg | 58mg |
|
| Phosphorus | 300mg | 190mg |
|
| Potassium | 410mg | 237mg |
|
| Sodium | 17mg | 14mg |
|
| Zinc | 1.93mg | 1.57mg |
|
| Copper | 0.335mg | 0.378mg |
|
| Vitamin A | 9IU | 166IU |
|
| Vitamin E | 0.06mg | mg |
|
| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0.2mg |
|
| Vitamin B1 | 0.232mg | 0.158mg |
|
| Vitamin B2 | 0.115mg | 0.102mg |
|
| Vitamin B3 | 5.114mg | 0.381mg |
|
| Vitamin B5 | 1.045mg | 0.133mg |
|
| Vitamin B6 | 0.342mg | 0.092mg |
|
| Folate | 27µg | 29µg |
|
| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 1.9µg | µg |
|
| Tryptophan | 0.19mg | 0.235mg |
|
| Threonine | 0.354mg | 0.785mg |
|
| Isoleucine | 0.455mg | 0.849mg |
|
| Leucine | 0.83mg | 1.392mg |
|
| Lysine | 0.339mg | 0.883mg |
|
| Methionine | 0.19mg | 0.211mg |
|
| Phenylalanine | 0.58mg | 0.835mg |
|
| Valine | 0.554mg | 0.87mg |
|
| Histidine | 0.285mg | 0.431mg |
|
| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | 0g |
|
| Saturated Fat | 0.232g | 1.261g |
|
| Monounsaturated Fat | 0.173g | 1.925g |
|
| Polyunsaturated fat | 0.541g | 4.921g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low glycemic index diet |
|
People also compare
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
11
Mineral Summary Score
69
77
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%
104%
Carbohydrates
76%
3%
Fats
6%
40%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 3mg)
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 is lower in Saturated Fat?
Bulgur is lower in Saturated Fat (difference - 1.029g)
Which food is richer in vitamins?
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.