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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
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
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
28%
Minerals Daily Need Coverage Score
87%
96%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 32)
Which food is cheaper?
Tofu is cheaper (difference - $2)
Which food is lower in Saturated fat?
Bulgur dry is lower in Saturated fat (difference - 1.029g)
Which food is richer in vitamins?
Bulgur dry is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.