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Rye vs Bulgur - In-Depth Nutrition Comparison

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The main differences between Rye and Bulgur

  • Rye has more Selenium, Vitamin B2, Fiber, Vitamin B5, Vitamin B1, Zinc, and Vitamin E , however Bulgur has more Manganese, Magnesium, and Vitamin B3.
  • Daily need coverage for Selenium from Rye is 21% higher.
  • Bulgur has 14 times less Vitamin E than Rye. Rye has 0.85mg of Vitamin E , while Bulgur has 0.06mg.

Food types used in this article are Rye grain and Bulgur, dry.

Infographic

Rye 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
Rye
6
:
2
Bulgur
Contains more Phosphorus +10.7%
Contains more Potassium +24.4%
Contains less Sodium -88.2%
Contains more Zinc +37.3%
Contains more Calcium +45.8%
Contains more Magnesium +49.1%
Equal in Iron - 2.46
Equal in Phosphorus - 300
Equal in Copper - 0.335
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Phosphorus +10.7%
Contains more Potassium +24.4%
Contains less Sodium -88.2%
Contains more Zinc +37.3%
Contains more Calcium +45.8%
Contains more Magnesium +49.1%
Equal in Iron - 2.46
Equal in Phosphorus - 300
Equal in Copper - 0.335

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
Rye
7
:
2
Bulgur
Contains more Vitamin A +22.2%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B5 +39.3%
Contains more Folate +40.7%
Contains more Vitamin K +210.5%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +16.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 +22.2%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +36.2%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B5 +39.3%
Contains more Folate +40.7%
Contains more Vitamin K +210.5%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +16.3%

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

All nutrients comparison - raw data values

Nutrient Rye Bulgur Opinion
Net carbs 60.76g 63.37g Bulgur
Protein 10.34g 12.29g Bulgur
Fats 1.63g 1.33g Rye
Carbs 75.86g 75.87g Bulgur
Calories 338kcal 342kcal Bulgur
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 0.41g Bulgur
Fiber 15.1g 12.5g Rye
Calcium 24mg 35mg Bulgur
Iron 2.63mg 2.46mg Rye
Magnesium 110mg 164mg Bulgur
Phosphorus 332mg 300mg Rye
Potassium 510mg 410mg Rye
Sodium 2mg 17mg Rye
Zinc 2.65mg 1.93mg Rye
Copper 0.367mg 0.335mg Rye
Vitamin A 11IU 9IU Rye
Vitamin E 0.85mg 0.06mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.232mg Rye
Vitamin B2 0.251mg 0.115mg Rye
Vitamin B3 4.27mg 5.114mg Bulgur
Vitamin B5 1.456mg 1.045mg Rye
Vitamin B6 0.294mg 0.342mg Bulgur
Folate 38µg 27µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 1.9µg Rye
Tryptophan 0.108mg 0.19mg Bulgur
Threonine 0.289mg 0.354mg Bulgur
Isoleucine 0.208mg 0.455mg Bulgur
Leucine 0.563mg 0.83mg Bulgur
Lysine 0.286mg 0.339mg Bulgur
Methionine 0.153mg 0.19mg Bulgur
Phenylalanine 0.435mg 0.58mg Bulgur
Valine 0.317mg 0.554mg Bulgur
Histidine 0.189mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.197g 0.232g Rye
Monounsaturated Fat 0.208g 0.173g Rye
Polyunsaturated fat 0.767g 0.541g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
36
Rye
29
Bulgur
Mineral Summary Score
71
Rye
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
62%
Rye
74%
Bulgur
Carbohydrates
76%
Rye
76%
Bulgur
Fats
8%
Rye
6%
Bulgur

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 13)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.57g)
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.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.