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  6. Tofu vs. Bulgur dry

Tofu vs. Bulgur dry — In-Depth Nutrition Comparison

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How are tofu and bulgur dry different?

  • Tofu is richer in calcium and selenium, while bulgur dry is higher in manganese, fiber, vitamin B3, magnesium, vitamin B6, vitamin B5, phosphorus, and vitamin B1.
  • Bulgur dry covers your daily need for manganese, 81% more than tofu.
  • Tofu contains 20 times more calcium than bulgur dry. Tofu contains 683mg of calcium, while bulgur dry contains 35mg.
  • Bulgur dry has a higher glycemic index (47) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Bulgur, dry types were 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
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 +1851.4%
Contains more CopperCopper +12.8%
Contains less SodiumSodium -17.6%
Contains more SeleniumSelenium +656.5%
Contains more MagnesiumMagnesium +182.8%
Contains more PotassiumPotassium +73%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +57.9%
Contains more ManganeseManganese +158.1%
~equal in Iron ~2.46mg

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
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 B1Vitamin B1 +46.8%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B3Vitamin B3 +1242.3%
Contains more Vitamin B5Vitamin B5 +685.7%
Contains more Vitamin B6Vitamin B6 +271.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Tofu Bulgur dry DV% diff.
Manganese 1.181mg 3.048mg 81%
Calcium 683mg 35mg 65%
Fiber 2.3g 12.5g 41%
Vitamin B3 0.381mg 5.114mg 30%
Polyunsaturated fat 4.921g 0.541g 29%
Selenium 17.4µg 2.3µg 27%
Magnesium 58mg 164mg 25%
Carbs 2.78g 75.87g 24%
Vitamin B6 0.092mg 0.342mg 19%
Vitamin B5 0.133mg 1.045mg 18%
Phosphorus 190mg 300mg 16%
Fats 8.72g 1.33g 11%
Calories 144kcal 342kcal 10%
Protein 17.27g 12.29g 10%
Vitamin B1 0.158mg 0.232mg 6%
Saturated fat 1.261g 0.232g 5%
Copper 0.378mg 0.335mg 5%
Potassium 237mg 410mg 5%
Choline 28.1mg 5%
Monounsaturated fat 1.925g 0.173g 4%
Zinc 1.57mg 1.93mg 3%
Iron 2.66mg 2.46mg 3%
Vitamin K 1.9µg 2%
Vitamin B2 0.102mg 0.115mg 1%
Folate 29µg 27µg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 63.37g N/A
Sugar 0.41g N/A
Sodium 14mg 17mg 0%
Vitamin E 0.06mg 0%
Tryptophan 0.235mg 0.19mg 0%
Threonine 0.785mg 0.354mg 0%
Isoleucine 0.849mg 0.455mg 0%
Leucine 1.392mg 0.83mg 0%
Lysine 0.883mg 0.339mg 0%
Methionine 0.211mg 0.19mg 0%
Phenylalanine 0.835mg 0.58mg 0%
Valine 0.87mg 0.554mg 0%
Histidine 0.431mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 ProteinProtein +40.5%
Contains more FatsFats +555.6%
Contains more WaterWater +675.9%
Contains more CarbsCarbs +2629.1%
~equal in Other ~1.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 +1012.7%
Contains more Poly. FatPolyunsaturated fat +809.6%
Contains less Sat. FatSaturated fat -81.6%

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 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.