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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.

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

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 C +∞%
Contains more Vitamin A +44.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
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%
Contains more Vitamin C +∞%
Contains more Vitamin A +44.4%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Bulgur
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 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.

All nutrients comparison - raw data values

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