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Tomato paste vs. Bulgur dry — In-Depth Nutrition Comparison

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How are tomato paste and bulgur dry different?

  • Tomato paste is richer in vitamin A, vitamin E, vitamin C, and potassium, while bulgur dry is higher in manganese, fiber, phosphorus, magnesium, vitamin B5, and vitamin B1.
  • Bulgur dry covers your daily need for manganese, 119% more than tomato paste.

Tomato products, canned, paste, without salt added and Bulgur, dry types were used in this article.

Infographic

Tomato paste vs Bulgur dry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
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 PotassiumPotassium +147.3%
Contains more IronIron +21.1%
Contains more SeleniumSelenium +130.4%
Contains more MagnesiumMagnesium +290.5%
Contains more ZincZinc +206.3%
Contains more PhosphorusPhosphorus +261.4%
Contains less SodiumSodium -71.2%
Contains more ManganeseManganese +909.3%
~equal in Calcium ~35mg
~equal in Copper ~0.335mg

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.
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +7066.7%
Contains more Vitamin B2Vitamin B2 +33%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +37%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B3Vitamin B3 +66.3%
Contains more Vitamin B5Vitamin B5 +635.9%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 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 WaterWater +716.7%
Contains more OtherOther +85.4%
Contains more ProteinProtein +184.5%
Contains more FatsFats +183%
Contains more CarbsCarbs +301.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 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 less Sat. FatSaturated fat -56.9%
Contains more Mono. FatMonounsaturated fat +158.2%
Contains more Poly. FatPolyunsaturated fat +238.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato paste Bulgur dry
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato paste Bulgur dry DV% diff.
Manganese 0.302mg 3.048mg 119%
Fiber 4.1g 12.5g 34%
Phosphorus 83mg 300mg 31%
Magnesium 42mg 164mg 29%
Vitamin E 4.3mg 0.06mg 28%
Vitamin C 21.9mg 0mg 24%
Carbs 18.91g 75.87g 19%
Vitamin B5 0.142mg 1.045mg 18%
Potassium 1014mg 410mg 18%
Protein 4.32g 12.29g 16%
Vitamin B1 0.06mg 0.232mg 14%
Vitamin B3 3.076mg 5.114mg 13%
Calories 82kcal 342kcal 13%
Zinc 0.63mg 1.93mg 12%
Vitamin B6 0.216mg 0.342mg 10%
Vitamin K 11.4µg 1.9µg 8%
Vitamin A 76µg 0µg 8%
Iron 2.98mg 2.46mg 7%
Fructose 5.85g 7%
Selenium 5.3µg 2.3µg 5%
Folate 12µg 27µg 4%
Vitamin B2 0.153mg 0.115mg 3%
Copper 0.365mg 0.335mg 3%
Polyunsaturated fat 0.16g 0.541g 3%
Sodium 59mg 17mg 2%
Choline 38.5mg 28.1mg 2%
Fats 0.47g 1.33g 1%
Saturated fat 0.1g 0.232g 1%
Net carbs 14.81g 63.37g N/A
Calcium 36mg 35mg 0%
Sugar 12.18g 0.41g N/A
Starch 0.22g 0%
Monounsaturated fat 0.067g 0.173g 0%
Tryptophan 0.031mg 0.19mg 0%
Threonine 0.133mg 0.354mg 0%
Isoleucine 0.089mg 0.455mg 0%
Leucine 0.124mg 0.83mg 0%
Lysine 0.134mg 0.339mg 0%
Methionine 0.027mg 0.19mg 0%
Phenylalanine 0.13mg 0.58mg 0%
Valine 0.088mg 0.554mg 0%
Histidine 0.071mg 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Bulgur dry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Tomato paste
28%
Bulgur dry
Minerals Daily Need Coverage Score
49%
Tomato paste
96%
Bulgur dry

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.132g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 2)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 11.77g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 42mg)
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.
Which food is richer in vitamins?
?
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.