Rye vs. Bulgur dry — In-Depth Nutrition Comparison
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The main differences between rye and bulgur dry
- Rye has more selenium, vitamin B2, fiber, vitamin B5, vitamin B1, zinc, and vitamin E; however, bulgur dry has more manganese, magnesium, and vitamin B3.
- Daily need coverage for selenium for rye is 21% higher.
- Bulgur dry has 14 times less vitamin E than rye. Rye has 0.85mg of vitamin E, while bulgur dry has 0.06mg.
- Bulgur dry has a higher glycemic index than rye.
Food types used in this article are Rye grain and Bulgur, dry.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +24.4% |
| Contains more ZincZinc | +37.3% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +504.3% |
| Contains more MagnesiumMagnesium | +49.1% |
| Contains more CalciumCalcium | +45.8% |
| Contains more ManganeseManganese | +18.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1316.7% |
| Contains more Vitamin B1Vitamin B1 | +36.2% |
| Contains more Vitamin B2Vitamin B2 | +118.3% |
| Contains more Vitamin B5Vitamin B5 | +39.3% |
| Contains more Vitamin KVitamin K | +210.5% |
| Contains more FolateFolate | +40.7% |
| Contains more Vitamin B3Vitamin B3 | +19.8% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 13.9µg | 2.3µg | 21% |
| Manganese | 2.577mg | 3.048mg | 20% |
| Magnesium | 110mg | 164mg | 13% |
| Vitamin B2 | 0.251mg | 0.115mg | 10% |
| Fiber | 15.1g | 12.5g | 10% |
| Vitamin B5 | 1.456mg | 1.045mg | 8% |
| Zinc | 2.65mg | 1.93mg | 7% |
| Vitamin B1 | 0.316mg | 0.232mg | 7% |
| Vitamin B3 | 4.27mg | 5.114mg | 5% |
| Phosphorus | 332mg | 300mg | 5% |
| Vitamin E | 0.85mg | 0.06mg | 5% |
| Vitamin B6 | 0.294mg | 0.342mg | 4% |
| Copper | 0.367mg | 0.335mg | 4% |
| Protein | 10.34g | 12.29g | 4% |
| Vitamin K | 5.9µg | 1.9µg | 3% |
| Potassium | 510mg | 410mg | 3% |
| Folate | 38µg | 27µg | 3% |
| Iron | 2.63mg | 2.46mg | 2% |
| Polyunsaturated fat | 0.767g | 0.541g | 2% |
| Calcium | 24mg | 35mg | 1% |
| Sodium | 2mg | 17mg | 1% |
| Calories | 338kcal | 342kcal | 0% |
| Fats | 1.63g | 1.33g | 0% |
| Carbs | 75.86g | 75.87g | 0% |
| Net carbs | 60.76g | 63.37g | N/A |
| Sugar | 0.98g | 0.41g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Choline | 30.4mg | 28.1mg | 0% |
| Saturated fat | 0.197g | 0.232g | 0% |
| Monounsaturated fat | 0.208g | 0.173g | 0% |
| Tryptophan | 0.108mg | 0.19mg | 0% |
| Threonine | 0.289mg | 0.354mg | 0% |
| Isoleucine | 0.208mg | 0.455mg | 0% |
| Leucine | 0.563mg | 0.83mg | 0% |
| Lysine | 0.286mg | 0.339mg | 0% |
| Methionine | 0.153mg | 0.19mg | 0% |
| Phenylalanine | 0.435mg | 0.58mg | 0% |
| Valine | 0.317mg | 0.554mg | 0% |
| Histidine | 0.189mg | 0.285mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more FatsFats | +22.6% |
| Contains more WaterWater | +17.8% |
| Contains more ProteinProtein | +18.9% |
~equal in
Carbs
~75.87g
~equal in
Other
~1.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
| Contains less Sat. FatSaturated fat | -15.1% |
| Contains more Mono. FatMonounsaturated fat | +20.2% |
| Contains more Poly. FatPolyunsaturated fat | +41.8% |