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  6. Soba vs. Bulgur

Soba vs. Bulgur — In-Depth Nutrition Comparison

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How are Soba and Bulgur different?

  • Bulgur is higher than Soba in Manganese, Copper, Iron, and Magnesium.

Noodles, japanese, soba, cooked and Bulgur, cooked types were used in this article.

Infographic

Soba vs Bulgur infographic
Infographic link

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.
Soba
Soba
0
:
10
Bulgur
Bulgur
Contains more Calcium +150%
Contains more Iron +100%
Contains more Magnesium +255.6%
Contains more Phosphorus +60%
Contains more Potassium +94.3%
Contains less Sodium -91.7%
Contains more Zinc +375%
Contains more Copper +837.5%
Contains more Manganese +62.8%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +150%
Contains more Iron +100%
Contains more Magnesium +255.6%
Contains more Phosphorus +60%
Contains more Potassium +94.3%
Contains less Sodium -91.7%
Contains more Zinc +375%
Contains more Copper +837.5%
Contains more Manganese +62.8%

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.
Soba
Soba
1
:
8
Bulgur
Bulgur
Contains more Vitamin B1 +64.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +96.1%
Contains more Vitamin B5 +46.4%
Contains more Vitamin B6 +107.5%
Contains more Folate +157.1%
Equal in Vitamin B2 - 0.028
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin B1 +64.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +96.1%
Contains more Vitamin B5 +46.4%
Contains more Vitamin B6 +107.5%
Contains more Folate +157.1%
Equal in Vitamin B2 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
3
:
2
Bulgur
Bulgur
Contains more Protein +64.3%
Contains more Carbs +15.4%
Contains more Other +14.7%
Contains more Fats +140%
Equal in Water - 77.76
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +64.3%
Contains more Carbs +15.4%
Contains more Other +14.7%
Contains more Fats +140%
Equal in Water - 77.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
1
:
2
Bulgur
Bulgur
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +216.1%
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +216.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Bulgur
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soba Bulgur Opinion
Net carbs 21.44g 14.08g Soba
Protein 5.06g 3.08g Soba
Fats 0.1g 0.24g Bulgur
Carbs 21.44g 18.58g Soba
Calories 99kcal 83kcal Soba
Sugar 0.1g Soba
Fiber 4.5g Bulgur
Calcium 4mg 10mg Bulgur
Iron 0.48mg 0.96mg Bulgur
Magnesium 9mg 32mg Bulgur
Phosphorus 25mg 40mg Bulgur
Potassium 35mg 68mg Bulgur
Sodium 60mg 5mg Bulgur
Zinc 0.12mg 0.57mg Bulgur
Copper 0.008mg 0.075mg Bulgur
Manganese 0.374mg 0.609mg Bulgur
Selenium 0.6µg Bulgur
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.01mg Bulgur
Vitamin B1 0.094mg 0.057mg Soba
Vitamin B2 0.026mg 0.028mg Bulgur
Vitamin B3 0.51mg 1mg Bulgur
Vitamin B5 0.235mg 0.344mg Bulgur
Vitamin B6 0.04mg 0.083mg Bulgur
Folate 7µg 18µg Bulgur
Vitamin K 0.5µg Bulgur
Tryptophan 0.072mg 0.048mg Soba
Threonine 0.177mg 0.089mg Soba
Isoleucine 0.195mg 0.114mg Soba
Leucine 0.33mg 0.208mg Soba
Lysine 0.214mg 0.085mg Soba
Methionine 0.072mg 0.048mg Soba
Phenylalanine 0.217mg 0.145mg Soba
Valine 0.249mg 0.139mg Soba
Histidine 0.119mg 0.071mg Soba
Saturated Fat 0.019g 0.042g Soba
Monounsaturated Fat 0.026g 0.031g Bulgur
Polyunsaturated fat 0.031g 0.098g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Soba
8%
Bulgur
Minerals Daily Need Coverage Score
10%
Soba
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 1)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 55mg)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.