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Falafel vs Bulgur - In-Depth Nutrition Comparison

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Significant differences between Falafel and Bulgur

  • Falafel has more Folate, and Iron, however Bulgur is richer in Manganese, Vitamin B3, Magnesium, Vitamin B6, Phosphorus, and Vitamin B5.
  • Bulgur covers your daily Manganese needs 102% more than Falafel.
  • Bulgur has 17 times less Sodium than Falafel. Falafel has 294mg of Sodium, while Bulgur has 17mg.

Specific food types used in this comparison are Falafel, home-prepared and Bulgur, dry.

Infographic

Falafel vs Bulgur 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
:
5
Bulgur
Contains more Calcium +54.3%
Contains more Iron +39%
Contains more Potassium +42.7%
Contains more Magnesium +100%
Contains more Phosphorus +56.3%
Contains less Sodium -94.2%
Contains more Zinc +28.7%
Contains more Copper +29.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +54.3%
Contains more Iron +39%
Contains more Potassium +42.7%
Contains more Magnesium +100%
Contains more Phosphorus +56.3%
Contains less Sodium -94.2%
Contains more Zinc +28.7%
Contains more Copper +29.8%

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
:
6
Bulgur
Contains more Vitamin A +44.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +44.3%
Contains more Folate +244.4%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B3 +389.8%
Contains more Vitamin B5 +257.9%
Contains more Vitamin B6 +173.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
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%
Contains more Vitamin A +44.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +44.3%
Contains more Folate +244.4%
Contains more Vitamin B1 +58.9%
Contains more Vitamin B3 +389.8%
Contains more Vitamin B5 +257.9%
Contains more Vitamin B6 +173.6%

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

All nutrients comparison - raw data values

Nutrient Falafel Bulgur Opinion
Net carbs 31.84g 63.37g Bulgur
Protein 13.31g 12.29g Falafel
Fats 17.8g 1.33g Falafel
Carbs 31.84g 75.87g Bulgur
Calories 333kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar g 0.41g Falafel
Fiber g 12.5g Bulgur
Calcium 54mg 35mg Falafel
Iron 3.42mg 2.46mg Falafel
Magnesium 82mg 164mg Bulgur
Phosphorus 192mg 300mg Bulgur
Potassium 585mg 410mg Falafel
Sodium 294mg 17mg Bulgur
Zinc 1.5mg 1.93mg Bulgur
Copper 0.258mg 0.335mg Bulgur
Vitamin A 13IU 9IU Falafel
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.232mg Bulgur
Vitamin B2 0.166mg 0.115mg Falafel
Vitamin B3 1.044mg 5.114mg Bulgur
Vitamin B5 0.292mg 1.045mg Bulgur
Vitamin B6 0.125mg 0.342mg Bulgur
Folate 93µg 27µg Falafel
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.134mg 0.19mg Bulgur
Threonine 0.492mg 0.354mg Falafel
Isoleucine 0.567mg 0.455mg Falafel
Leucine 0.944mg 0.83mg Falafel
Lysine 0.856mg 0.339mg Falafel
Methionine 0.187mg 0.19mg Bulgur
Phenylalanine 0.707mg 0.58mg Falafel
Valine 0.562mg 0.554mg Falafel
Histidine 0.364mg 0.285mg Falafel
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 2.383g 0.232g Bulgur
Monounsaturated Fat 10.171g 0.173g Falafel
Polyunsaturated fat 4.16g 0.541g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Bulgur
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
18
Falafel
29
Bulgur
Mineral Summary Score
63
Falafel
69
Bulgur

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
80%
Falafel
74%
Bulgur
Carbohydrates
32%
Falafel
76%
Bulgur
Fats
82%
Falafel
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 14)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 277mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 2.151g)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $2)
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.
Which food is richer in vitamins?
?
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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.