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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 Iron and Calcium, however Bulgur is richer in Manganese, Fiber, Magnesium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B5 and Copper.
  • Daily need coverage for Manganese from Bulgur is 106% higher.
  • Tofu contains 10 times more Calcium than Bulgur. While Tofu contains 350mg of Calcium, Bulgur contains only 35mg.

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

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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
3
:
5
Bulgur
Contains more Iron +117.9%
Contains more Calcium +900%
Contains less Sodium -58.8%
Contains more Potassium +238.8%
Contains more Magnesium +446.7%
Contains more Copper +73.6%
Contains more Zinc +141.3%
Contains more Phosphorus +209.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +117.9%
Contains more Calcium +900%
Contains less Sodium -58.8%
Contains more Potassium +238.8%
Contains more Magnesium +446.7%
Contains more Copper +73.6%
Contains more Zinc +141.3%
Contains more Phosphorus +209.3%

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 C +∞%
Contains more Vitamin A +844.4%
Contains more Vitamin K +26.3%
Contains more Vitamin E +500%
Contains more Vitamin B1 +186.4%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +2522.6%
Contains more Vitamin B5 +1436.8%
Contains more Vitamin B6 +627.7%
Contains more Folate +80%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin C +∞%
Contains more Vitamin A +844.4%
Contains more Vitamin K +26.3%
Contains more Vitamin E +500%
Contains more Vitamin B1 +186.4%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +2522.6%
Contains more Vitamin B5 +1436.8%
Contains more Vitamin B6 +627.7%
Contains more Folate +80%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Tofu
29
Bulgur
Mineral Summary Score
58
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 the food
Protein
48%
Tofu
74%
Bulgur
Carbohydrates
2%
Tofu
76%
Bulgur
Fats
22%
Tofu
6%
Bulgur

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 0.21g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.459g)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Bulgur Opinion
Calories 76 342 Bulgur
Protein 8.08 12.29 Bulgur
Fats 4.78 1.33 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 2.46 Tofu
Calcium 350 35 Tofu
Potassium 121 410 Bulgur
Magnesium 30 164 Bulgur
Sugars 0.62 0.41 Bulgur
Fiber 0.3 12.5 Bulgur
Copper 0.193 0.335 Bulgur
Zinc 0.8 1.93 Bulgur
Starch
Phosphorus 97 300 Bulgur
Sodium 7 17 Tofu
Vitamin A 85 9 Tofu
Vitamin E 0.01 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.081 0.232 Bulgur
Vitamin B2 0.052 0.115 Bulgur
Vitamin B3 0.195 5.114 Bulgur
Vitamin B5 0.068 1.045 Bulgur
Vitamin B6 0.047 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 2.4 1.9 Tofu
Folate 15 27 Bulgur
Trans Fat 0 Bulgur
Saturated Fat 0.691 0.232 Bulgur
Monounsaturated Fat 1.056 0.173 Tofu
Polyunsaturated fat 2.699 0.541 Tofu
Tryptophan 0.12 0.19 Bulgur
Threonine 0.402 0.354 Tofu
Isoleucine 0.435 0.455 Bulgur
Leucine 0.713 0.83 Bulgur
Lysine 0.452 0.339 Tofu
Methionine 0.108 0.19 Bulgur
Phenylalanine 0.428 0.58 Bulgur
Valine 0.446 0.554 Bulgur
Histidine 0.221 0.285 Bulgur
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.