Wheat gluten vs. Bulgur — In-Depth Nutrition Comparison
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A recap on differences between wheat gluten and bulgur
- Wheat gluten has more selenium, iron, phosphorus, calcium, and copper; however, bulgur is higher in fiber, vitamin B5, vitamin B6, and vitamin B3.
- Wheat gluten covers your daily selenium needs 71% more than bulgur.
- Bulgur contains 14 times less calcium than wheat gluten. Wheat gluten contains 142mg of calcium, while bulgur contains 10mg.
- The glycemic index of wheat gluten is higher.
Food varieties used in this article are Vital wheat gluten and Bulgur, cooked.
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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 | +1320% |
| Contains more PotassiumPotassium | +47.1% |
| Contains more IronIron | +441.7% |
| Contains more CopperCopper | +142.7% |
| Contains more ZincZinc | +49.1% |
| Contains more PhosphorusPhosphorus | +550% |
| Contains more SeleniumSelenium | +6516.7% |
| Contains more MagnesiumMagnesium | +28% |
| Contains less SodiumSodium | -82.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Protein:
3.08 g
Fats:
0.24 g
Carbs:
18.58 g
Water:
77.76 g
Other:
0.34 g
| Contains more ProteinProtein | +2340.3% |
| Contains more FatsFats | +670.8% |
| Contains more OtherOther | +194.1% |
| Contains more CarbsCarbs | +34.7% |
| Contains more WaterWater | +848.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.098 g
| Contains more Mono. FatMonounsaturated fat | +403.2% |
| Contains more Poly. FatPolyunsaturated fat | +726.5% |
| Contains less Sat. FatSaturated fat | -84.6% |
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 price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Protein | 75.16g | 3.08g | 144% |
| Selenium | 39.7µg | 0.6µg | 71% |
| Iron | 5.2mg | 0.96mg | 53% |
| Phosphorus | 260mg | 40mg | 31% |
| Manganese | 0.609mg | 26% | |
| Fiber | 0.6g | 4.5g | 16% |
| Calories | 370kcal | 83kcal | 14% |
| Calcium | 142mg | 10mg | 13% |
| Copper | 0.182mg | 0.075mg | 12% |
| Vitamin B5 | 0mg | 0.344mg | 7% |
| Vitamin B6 | 0mg | 0.083mg | 6% |
| Vitamin B3 | 0mg | 1mg | 6% |
| Polyunsaturated fat | 0.81g | 0.098g | 5% |
| Folate | 0µg | 18µg | 5% |
| Vitamin B1 | 0mg | 0.057mg | 5% |
| Zinc | 0.85mg | 0.57mg | 3% |
| Vitamin B2 | 0mg | 0.028mg | 2% |
| Fats | 1.85g | 0.24g | 2% |
| Magnesium | 25mg | 32mg | 2% |
| Carbs | 13.79g | 18.58g | 2% |
| Potassium | 100mg | 68mg | 1% |
| Choline | 6.9mg | 1% | |
| Saturated fat | 0.272g | 0.042g | 1% |
| Sodium | 29mg | 5mg | 1% |
| Net carbs | 13.19g | 14.08g | N/A |
| Sugar | 0g | 0.1g | N/A |
| Vitamin E | 0mg | 0.01mg | 0% |
| Vitamin K | 0µg | 0.5µg | 0% |
| Monounsaturated fat | 0.156g | 0.031g | 0% |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.089mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.208mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.145mg | 0% | |
| Valine | 0.139mg | 0% | |
| Histidine | 0.071mg | 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
0%
8%
Minerals Daily Need Coverage Score
68%
21%
Comparison summary
Which food is lower in Sugar?
Wheat gluten is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Wheat gluten is cheaper (difference - $2)
Which food is richer in minerals?
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Bulgur is lower in Saturated fat (difference - 0.23g)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)