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Tofu vs Bulgur - In-Depth Nutrition Comparison

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How are Tofu and Bulgur different?

  • Tofu is richer in Calcium, and Selenium, while Bulgur is higher in Manganese, Fiber, Vitamin B3, Magnesium, Vitamin B6, Vitamin B5, Phosphorus, and Vitamin B1.
  • Bulgur covers your daily need of Manganese 81% more than Tofu.
  • Tofu contains 20 times more Calcium than Bulgur. Tofu contains 683mg of Calcium, while Bulgur contains 35mg.

Tofu, raw, firm, prepared with calcium sulfate and Bulgur, dry types were 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
4
Bulgur
Contains more Calcium +1851.4%
Contains less Sodium -17.6%
Contains more Copper +12.8%
Contains more Magnesium +182.8%
Contains more Phosphorus +57.9%
Contains more Potassium +73%
Contains more Zinc +22.9%
Equal in Iron - 2.46
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +1851.4%
Contains less Sodium -17.6%
Contains more Copper +12.8%
Contains more Magnesium +182.8%
Contains more Phosphorus +57.9%
Contains more Potassium +73%
Contains more Zinc +22.9%
Equal in Iron - 2.46

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
7
Bulgur
Contains more Vitamin A +1744.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.8%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +1242.3%
Contains more Vitamin B5 +685.7%
Contains more Vitamin B6 +271.7%
Equal in Folate - 27
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% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin A +1744.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.8%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +1242.3%
Contains more Vitamin B5 +685.7%
Contains more Vitamin B6 +271.7%
Equal in Folate - 27

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Bulgur
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Bulgur Opinion
Net carbs 0.48g 63.37g Bulgur
Protein 17.27g 12.29g Tofu
Fats 8.72g 1.33g Tofu
Carbs 2.78g 75.87g Bulgur
Calories 144kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar g 0.41g Tofu
Fiber 2.3g 12.5g Bulgur
Calcium 683mg 35mg Tofu
Iron 2.66mg 2.46mg Tofu
Magnesium 58mg 164mg Bulgur
Phosphorus 190mg 300mg Bulgur
Potassium 237mg 410mg Bulgur
Sodium 14mg 17mg Tofu
Zinc 1.57mg 1.93mg Bulgur
Copper 0.378mg 0.335mg Tofu
Vitamin A 166IU 9IU Tofu
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.232mg Bulgur
Vitamin B2 0.102mg 0.115mg Bulgur
Vitamin B3 0.381mg 5.114mg Bulgur
Vitamin B5 0.133mg 1.045mg Bulgur
Vitamin B6 0.092mg 0.342mg Bulgur
Folate 29µg 27µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.235mg 0.19mg Tofu
Threonine 0.785mg 0.354mg Tofu
Isoleucine 0.849mg 0.455mg Tofu
Leucine 1.392mg 0.83mg Tofu
Lysine 0.883mg 0.339mg Tofu
Methionine 0.211mg 0.19mg Tofu
Phenylalanine 0.835mg 0.58mg Tofu
Valine 0.87mg 0.554mg Tofu
Histidine 0.431mg 0.285mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 1.261g 0.232g Bulgur
Monounsaturated Fat 1.925g 0.173g Tofu
Polyunsaturated fat 4.921g 0.541g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
29
Bulgur
Mineral Summary Score
77
Tofu
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
74%
Bulgur
Carbohydrates
3%
Tofu
76%
Bulgur
Fats
40%
Tofu
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 3mg)
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 Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 1.029g)
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)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.