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Tofu vs. Bulgur dry — In-Depth Nutrition Comparison

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How are tofu and bulgur dry different?

  • Tofu is higher in iron and calcium; however, bulgur dry is richer in manganese, fiber, magnesium, vitamin B3, phosphorus, vitamin B6, vitamin B5, and copper.
  • Daily need coverage for manganese for bulgur dry is 106% higher.
  • Tofu contains 10 times more calcium than bulgur dry. While tofu contains 350mg of calcium, bulgur dry contains only 35mg.
  • Tofu has a lower glycemic index (15) than bulgur dry (47).

Tofu, raw, regular, prepared with calcium sulfate and Bulgur, dry are the varieties used in this article.

Infographic

Tofu 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.
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +900%
Contains more IronIron +117.9%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +287%
Contains more MagnesiumMagnesium +446.7%
Contains more PotassiumPotassium +238.8%
Contains more CopperCopper +73.6%
Contains more ZincZinc +141.3%
Contains more PhosphorusPhosphorus +209.3%
Contains more ManganeseManganese +403.8%

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.
Tofu
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +26.3%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +186.4%
Contains more Vitamin B2Vitamin B2 +121.2%
Contains more Vitamin B3Vitamin B3 +2522.6%
Contains more Vitamin B5Vitamin B5 +1436.8%
Contains more Vitamin B6Vitamin B6 +627.7%
Contains more FolateFolate +80%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more FatsFats +259.4%
Contains more WaterWater +839.4%
Contains more ProteinProtein +52.1%
Contains more CarbsCarbs +3957.2%
Contains more OtherOther +109.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +510.4%
Contains more Poly. FatPolyunsaturated fat +398.9%
Contains less Sat. FatSaturated fat -66.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Bulgur dry DV% diff.
Manganese 0.605mg 3.048mg 106%
Fiber 0.3g 12.5g 49%
Iron 5.36mg 2.46mg 36%
Magnesium 30mg 164mg 32%
Calcium 350mg 35mg 32%
Vitamin B3 0.195mg 5.114mg 31%
Phosphorus 97mg 300mg 29%
Carbs 1.87g 75.87g 25%
Vitamin B6 0.047mg 0.342mg 23%
Vitamin B5 0.068mg 1.045mg 20%
Copper 0.193mg 0.335mg 16%
Polyunsaturated fat 2.699g 0.541g 14%
Calories 76kcal 342kcal 13%
Vitamin B1 0.081mg 0.232mg 13%
Selenium 8.9µg 2.3µg 12%
Zinc 0.8mg 1.93mg 10%
Potassium 121mg 410mg 9%
Protein 8.08g 12.29g 8%
Fats 4.78g 1.33g 5%
Vitamin B2 0.052mg 0.115mg 5%
Folate 15µg 27µg 3%
Saturated fat 0.691g 0.232g 2%
Monounsaturated fat 1.056g 0.173g 2%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 63.37g N/A
Sugar 0.62g 0.41g N/A
Sodium 7mg 17mg 0%
Vitamin E 0.01mg 0.06mg 0%
Vitamin K 2.4µg 1.9µg 0%
Choline 28.8mg 28.1mg 0%
Tryptophan 0.12mg 0.19mg 0%
Threonine 0.402mg 0.354mg 0%
Isoleucine 0.435mg 0.455mg 0%
Leucine 0.713mg 0.83mg 0%
Lysine 0.452mg 0.339mg 0%
Methionine 0.108mg 0.19mg 0%
Phenylalanine 0.428mg 0.58mg 0%
Valine 0.446mg 0.554mg 0%
Histidine 0.221mg 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Bulgur dry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Tofu
28%
Bulgur dry
Minerals Daily Need Coverage Score
59%
Tofu
96%
Bulgur dry

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 32)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 0.459g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.