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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.

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

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 Vitamin K +210.5%
Contains more Folate +40.7%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +16.3%
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% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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 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 Vitamin K +210.5%
Contains more Folate +40.7%
Contains more Vitamin B3 +19.8%
Contains more Vitamin B6 +16.3%

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
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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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 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.

All nutrients comparison - raw data values

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

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.