Bulgur vs. Tofu — In-Depth Nutrition Comparison
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How are bulgur and tofu different?
- Bulgur is higher in fiber; however, tofu is richer in calcium, copper, selenium, manganese, phosphorus, iron, zinc, vitamin B1, and magnesium.
- Daily need coverage for calcium for tofu is 67% higher.
- Bulgur contains 2 times more fiber than tofu. While bulgur contains 4.5g of fiber, tofu contains only 2.3g.
- Tofu has a lower glycemic index (15) than bulgur (47).
Bulgur, cooked and Tofu, raw, firm, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -64.3% |
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +6730% |
| Contains more PotassiumPotassium | +248.5% |
| Contains more IronIron | +177.1% |
| Contains more CopperCopper | +404% |
| Contains more ZincZinc | +175.4% |
| Contains more PhosphorusPhosphorus | +375% |
| Contains more ManganeseManganese | +93.9% |
| Contains more SeleniumSelenium | +2800% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +162.5% |
| Contains more Vitamin B5Vitamin B5 | +158.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +177.2% |
| Contains more Vitamin B2Vitamin B2 | +264.3% |
| Contains more Vitamin B6Vitamin B6 | +10.8% |
| Contains more FolateFolate | +61.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 10mg | 683mg | 67% |
| Copper | 0.075mg | 0.378mg | 34% |
| Polyunsaturated fat | 0.098g | 4.921g | 32% |
| Selenium | 0.6µg | 17.4µg | 31% |
| Protein | 3.08g | 17.27g | 28% |
| Manganese | 0.609mg | 1.181mg | 25% |
| Phosphorus | 40mg | 190mg | 21% |
| Iron | 0.96mg | 2.66mg | 21% |
| Fats | 0.24g | 8.72g | 13% |
| Zinc | 0.57mg | 1.57mg | 9% |
| Fiber | 4.5g | 2.3g | 9% |
| Vitamin B1 | 0.057mg | 0.158mg | 8% |
| Saturated fat | 0.042g | 1.261g | 6% |
| Magnesium | 32mg | 58mg | 6% |
| Vitamin B2 | 0.028mg | 0.102mg | 6% |
| Potassium | 68mg | 237mg | 5% |
| Carbs | 18.58g | 2.78g | 5% |
| Monounsaturated fat | 0.031g | 1.925g | 5% |
| Vitamin B3 | 1mg | 0.381mg | 4% |
| Vitamin B5 | 0.344mg | 0.133mg | 4% |
| Folate | 18µg | 29µg | 3% |
| Calories | 83kcal | 144kcal | 3% |
| Vitamin B6 | 0.083mg | 0.092mg | 1% |
| Choline | 6.9mg | 1% | |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 14.08g | 0.48g | N/A |
| Sugar | 0.1g | N/A | |
| Sodium | 5mg | 14mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.048mg | 0.235mg | 0% |
| Threonine | 0.089mg | 0.785mg | 0% |
| Isoleucine | 0.114mg | 0.849mg | 0% |
| Leucine | 0.208mg | 1.392mg | 0% |
| Lysine | 0.085mg | 0.883mg | 0% |
| Methionine | 0.048mg | 0.211mg | 0% |
| Phenylalanine | 0.145mg | 0.835mg | 0% |
| Valine | 0.139mg | 0.87mg | 0% |
| Histidine | 0.071mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +568.3% |
| Contains more WaterWater | +11.4% |
| Contains more ProteinProtein | +460.7% |
| Contains more FatsFats | +3533.3% |
| Contains more OtherOther | +311.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +6109.7% |
| Contains more Poly. FatPolyunsaturated fat | +4921.4% |
