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  6. Teff vs. Bulgur dry

Teff vs. Bulgur dry — In-Depth Nutrition Comparison

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The main differences between Teff and Bulgur dry

  • Teff has more Manganese, Iron, Copper, Phosphorus, Zinc, Calcium, Vitamin B1, and Vitamin B2, however, Bulgur dry has more Fiber, and Vitamin B3.
  • Daily need coverage for Manganese from Teff is 269% higher.
  • Bulgur dry has 5 times less Calcium than Teff. Teff has 180mg of Calcium, while Bulgur dry has 35mg.

Food types used in this article are Teff, uncooked and Bulgur, dry.

Infographic

Teff vs Bulgur dry 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.
Teff
Teff
10
:
0
Bulgur dry
Bulgur dry
Contains more Calcium +414.3%
Contains more Iron +210.2%
Contains more Magnesium +12.2%
Contains more Phosphorus +43%
Contains less Sodium -29.4%
Contains more Zinc +88.1%
Contains more Copper +141.8%
Contains more Manganese +203.1%
Contains more Selenium +91.3%
Equal in Potassium - 410
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Calcium +414.3%
Contains more Iron +210.2%
Contains more Magnesium +12.2%
Contains more Phosphorus +43%
Contains less Sodium -29.4%
Contains more Zinc +88.1%
Contains more Copper +141.8%
Contains more Manganese +203.1%
Contains more Selenium +91.3%
Equal in Potassium - 410

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.
Teff
Teff
4
:
6
Bulgur dry
Bulgur dry
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B6 +40.9%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +10.9%
Equal in Vitamin A - 9
Equal in Vitamin K - 1.9
Teff
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% 98% 63% 64% 57% 112% 0% 0% 5%
Bulgur dry
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 E +33.3%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B6 +40.9%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +10.9%
Equal in Vitamin A - 9
Equal in Vitamin K - 1.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
3
:
2
Bulgur dry
Bulgur dry
Contains more Fats +78.9%
Contains more Other +57%
Equal in Protein - 12.29
Equal in Carbs - 75.87
Equal in Water - 9
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Fats +78.9%
Contains more Other +57%
Equal in Protein - 12.29
Equal in Carbs - 75.87
Equal in Water - 9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +240.5%
Contains more Polyunsaturated fat +98%
Contains less Saturated Fat -48.3%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +240.5%
Contains more Polyunsaturated fat +98%
Contains less Saturated Fat -48.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Bulgur dry Opinion
Net carbs 65.13g 63.37g Teff
Protein 13.3g 12.29g Teff
Fats 2.38g 1.33g Teff
Carbs 73.13g 75.87g Bulgur dry
Calories 367kcal 342kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 0.41g Bulgur dry
Fiber 8g 12.5g Bulgur dry
Calcium 180mg 35mg Teff
Iron 7.63mg 2.46mg Teff
Magnesium 184mg 164mg Teff
Phosphorus 429mg 300mg Teff
Potassium 427mg 410mg Teff
Sodium 12mg 17mg Teff
Zinc 3.63mg 1.93mg Teff
Copper 0.81mg 0.335mg Teff
Manganese 9.24mg 3.048mg Teff
Selenium 4.4µg 2.3µg Teff
Vitamin A 9IU 9IU
Vitamin E 0.08mg 0.06mg Teff
Vitamin B1 0.39mg 0.232mg Teff
Vitamin B2 0.27mg 0.115mg Teff
Vitamin B3 3.363mg 5.114mg Bulgur dry
Vitamin B5 0.942mg 1.045mg Bulgur dry
Vitamin B6 0.482mg 0.342mg Teff
Folate 27µg Bulgur dry
Vitamin K 1.9µg 1.9µg
Tryptophan 0.139mg 0.19mg Bulgur dry
Threonine 0.51mg 0.354mg Teff
Isoleucine 0.501mg 0.455mg Teff
Leucine 1.068mg 0.83mg Teff
Lysine 0.376mg 0.339mg Teff
Methionine 0.428mg 0.19mg Teff
Phenylalanine 0.698mg 0.58mg Teff
Valine 0.686mg 0.554mg Teff
Histidine 0.301mg 0.285mg Teff
Saturated Fat 0.449g 0.232g Bulgur dry
Monounsaturated Fat 0.589g 0.173g Teff
Polyunsaturated fat 1.071g 0.541g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

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

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
33%
Teff
29%
Bulgur dry
Minerals Daily Need Coverage Score
229%
Teff
96%
Bulgur dry

Comparison summary

Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 47)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.217g)
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.

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/nutrients
  2. Bulgur dry - 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.