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Tofu vs. Bulgur — In-Depth Nutrition Comparison

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How are Tofu and Bulgur different?

  • Tofu is higher in Calcium, Copper, Selenium, Manganese, Phosphorus, Iron, Zinc, Vitamin B1, and Magnesium, however, Bulgur is richer in Fiber.
  • Daily need coverage for Calcium from Tofu is 67% higher.
  • Tofu contains 29 times more Selenium than Bulgur. While Tofu contains 17.4µg of Selenium, Bulgur contains only 0.6µg.

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

Infographic

Tofu 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
9
:
1
Bulgur
Contains more Calcium +6730%
Contains more Iron +177.1%
Contains more Magnesium +81.3%
Contains more Phosphorus +375%
Contains more Potassium +248.5%
Contains more Zinc +175.4%
Contains more Copper +404%
Contains more Manganese +93.9%
Contains more Selenium +2800%
Contains less Sodium -64.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +6730%
Contains more Iron +177.1%
Contains more Magnesium +81.3%
Contains more Phosphorus +375%
Contains more Potassium +248.5%
Contains more Zinc +175.4%
Contains more Copper +404%
Contains more Manganese +93.9%
Contains more Selenium +2800%
Contains less Sodium -64.3%

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.
Tofu
6
:
4
Bulgur
Contains more Vitamin A +8200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +177.2%
Contains more Vitamin B2 +264.3%
Contains more Vitamin B6 +10.8%
Contains more Folate +61.1%
Contains more Vitamin B3 +162.5%
Contains more Vitamin B5 +158.6%
Equal in Vitamin B6 - 0.083
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
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 A +8200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +177.2%
Contains more Vitamin B2 +264.3%
Contains more Vitamin B6 +10.8%
Contains more Folate +61.1%
Contains more Vitamin B3 +162.5%
Contains more Vitamin B5 +158.6%
Equal in Vitamin B6 - 0.083

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
3
:
2
Bulgur
Contains more Protein +460.7%
Contains more Fats +3533.3%
Contains more Other +311.8%
Contains more Carbs +568.3%
Contains more Water +11.4%
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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 +460.7%
Contains more Fats +3533.3%
Contains more Other +311.8%
Contains more Carbs +568.3%
Contains more Water +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
1
Bulgur
Contains more Monounsaturated Fat +6109.7%
Contains more Polyunsaturated fat +4921.4%
Contains less Saturated Fat -96.7%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +6109.7%
Contains more Polyunsaturated fat +4921.4%
Contains less Saturated Fat -96.7%

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
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Bulgur Opinion
Net carbs 0.48g 14.08g Bulgur
Protein 17.27g 3.08g Tofu
Fats 8.72g 0.24g Tofu
Carbs 2.78g 18.58g Bulgur
Calories 144kcal 83kcal Tofu
Sugar 0.1g Tofu
Fiber 2.3g 4.5g Bulgur
Calcium 683mg 10mg Tofu
Iron 2.66mg 0.96mg Tofu
Magnesium 58mg 32mg Tofu
Phosphorus 190mg 40mg Tofu
Potassium 237mg 68mg Tofu
Sodium 14mg 5mg Bulgur
Zinc 1.57mg 0.57mg Tofu
Copper 0.378mg 0.075mg Tofu
Manganese 1.181mg 0.609mg Tofu
Selenium 17.4µg 0.6µg Tofu
Vitamin A 166IU 2IU Tofu
Vitamin E 0.01mg Bulgur
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.057mg Tofu
Vitamin B2 0.102mg 0.028mg Tofu
Vitamin B3 0.381mg 1mg Bulgur
Vitamin B5 0.133mg 0.344mg Bulgur
Vitamin B6 0.092mg 0.083mg Tofu
Folate 29µg 18µg Tofu
Vitamin K 0.5µg Bulgur
Tryptophan 0.235mg 0.048mg Tofu
Threonine 0.785mg 0.089mg Tofu
Isoleucine 0.849mg 0.114mg Tofu
Leucine 1.392mg 0.208mg Tofu
Lysine 0.883mg 0.085mg Tofu
Methionine 0.211mg 0.048mg Tofu
Phenylalanine 0.835mg 0.145mg Tofu
Valine 0.87mg 0.139mg Tofu
Histidine 0.431mg 0.071mg Tofu
Saturated Fat 1.261g 0.042g Bulgur
Monounsaturated Fat 1.925g 0.031g Tofu
Polyunsaturated fat 4.921g 0.098g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu 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
11%
Tofu
8%
Bulgur
Minerals Daily Need Coverage Score
87%
Tofu
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.1g)
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 richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 1.219g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.