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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 of Manganese 81% more than Tofu.
  • Tofu contains 20 times more Calcium than Bulgur dry. Tofu contains 683mg of Calcium, while Bulgur dry contains 35mg.

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
5
:
5
Bulgur dry
Bulgur dry
Contains more Calcium +1851.4%
Contains less Sodium -17.6%
Contains more Copper +12.8%
Contains more Selenium +656.5%
Contains more Magnesium +182.8%
Contains more Phosphorus +57.9%
Contains more Potassium +73%
Contains more Zinc +22.9%
Contains more Manganese +158.1%
Equal in Iron - 2.46
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Calcium +1851.4%
Contains less Sodium -17.6%
Contains more Copper +12.8%
Contains more Selenium +656.5%
Contains more Magnesium +182.8%
Contains more Phosphorus +57.9%
Contains more Potassium +73%
Contains more Zinc +22.9%
Contains more Manganese +158.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
3
:
7
Bulgur dry
Bulgur dry
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
Tofu
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%
Bulgur dry
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Bulgur dry
Bulgur dry
Contains more Protein +40.5%
Contains more Fats +555.6%
Contains more Water +675.9%
Contains more Carbs +2629.1%
Equal in Other - 1.51
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Protein +40.5%
Contains more Fats +555.6%
Contains more Water +675.9%
Contains more Carbs +2629.1%
Equal in Other - 1.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +1012.7%
Contains more Polyunsaturated fat +809.6%
Contains less Saturated Fat -81.6%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +1012.7%
Contains more Polyunsaturated fat +809.6%
Contains less Saturated 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.
Tofu Bulgur dry
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 dry Opinion
Net carbs 0.48g 63.37g Bulgur dry
Protein 17.27g 12.29g Tofu
Fats 8.72g 1.33g Tofu
Carbs 2.78g 75.87g Bulgur dry
Calories 144kcal 342kcal Bulgur dry
Sugar 0.41g Tofu
Fiber 2.3g 12.5g Bulgur dry
Calcium 683mg 35mg Tofu
Iron 2.66mg 2.46mg Tofu
Magnesium 58mg 164mg Bulgur dry
Phosphorus 190mg 300mg Bulgur dry
Potassium 237mg 410mg Bulgur dry
Sodium 14mg 17mg Tofu
Zinc 1.57mg 1.93mg Bulgur dry
Copper 0.378mg 0.335mg Tofu
Manganese 1.181mg 3.048mg Bulgur dry
Selenium 17.4µg 2.3µg Tofu
Vitamin A 166IU 9IU Tofu
Vitamin E 0.06mg Bulgur dry
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.232mg Bulgur dry
Vitamin B2 0.102mg 0.115mg Bulgur dry
Vitamin B3 0.381mg 5.114mg Bulgur dry
Vitamin B5 0.133mg 1.045mg Bulgur dry
Vitamin B6 0.092mg 0.342mg Bulgur dry
Folate 29µg 27µg Tofu
Vitamin K 1.9µg Bulgur dry
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
Saturated Fat 1.261g 0.232g Bulgur dry
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 dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
29%
Bulgur dry
Minerals Daily Need Coverage Score
87%
Tofu
96%
Bulgur dry

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 dry
Bulgur dry is lower in Saturated Fat (difference - 1.029g)
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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

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.