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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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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
Bulgur
5
:
3
Tofu
Tofu
Contains more Potassium +238.8%
Contains more Magnesium +446.7%
Contains more Copper +73.6%
Contains more Zinc +141.3%
Contains more Phosphorus +209.3%
Contains more Iron +117.9%
Contains more Calcium +900%
Contains less Sodium -58.8%
Bulgur
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Tofu
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +238.8%
Contains more Magnesium +446.7%
Contains more Copper +73.6%
Contains more Zinc +141.3%
Contains more Phosphorus +209.3%
Contains more Iron +117.9%
Contains more 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
Bulgur
Bulgur
7
:
3
Tofu
Tofu
Contains more Vitamin E +500%
Contains more Vitamin B1 +186.4%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +2522.6%
Contains more Vitamin B5 +1436.8%
Contains more Vitamin B6 +627.7%
Contains more Folate +80%
Contains more Vitamin C +∞%
Contains more Vitamin A +844.4%
Contains more Vitamin K +26.3%
Bulgur
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%
Tofu
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +500%
Contains more Vitamin B1 +186.4%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +2522.6%
Contains more Vitamin B5 +1436.8%
Contains more Vitamin B6 +627.7%
Contains more Folate +80%
Contains more Vitamin C +∞%
Contains more Vitamin A +844.4%
Contains more Vitamin K +26.3%

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
6
Tofu
Mineral Summary Score
69
Bulgur
58
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
48%
Tofu
Carbohydrates
76%
Bulgur
2%
Tofu
Fats
6%
Bulgur
22%
Tofu

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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 10mg)
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 Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.459g)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Bulgur Tofu Opinion
Calories 342 76 Bulgur
Protein 12.29 8.08 Bulgur
Fats 1.33 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 75.87 1.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 5.36 Tofu
Calcium 35 350 Tofu
Potassium 410 121 Bulgur
Magnesium 164 30 Bulgur
Sugar 0.41 0.62 Bulgur
Fiber 12.5 0.3 Bulgur
Copper 0.335 0.193 Bulgur
Zinc 1.93 0.8 Bulgur
Starch
Phosphorus 300 97 Bulgur
Sodium 17 7 Tofu
Vitamin A 9 85 Tofu
Vitamin E 0.06 0.01 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.081 Bulgur
Vitamin B2 0.115 0.052 Bulgur
Vitamin B3 5.114 0.195 Bulgur
Vitamin B5 1.045 0.068 Bulgur
Vitamin B6 0.342 0.047 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 2.4 Tofu
Folate 27 15 Bulgur
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.691 Bulgur
Monounsaturated Fat 0.173 1.056 Tofu
Polyunsaturated fat 0.541 2.699 Tofu
Tryptophan 0.19 0.12 Bulgur
Threonine 0.354 0.402 Tofu
Isoleucine 0.455 0.435 Bulgur
Leucine 0.83 0.713 Bulgur
Lysine 0.339 0.452 Tofu
Methionine 0.19 0.108 Bulgur
Phenylalanine 0.58 0.428 Bulgur
Valine 0.554 0.446 Bulgur
Histidine 0.285 0.221 Bulgur
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.