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  6. Bulgur vs. Chow mein

Bulgur vs. Chow mein — In-Depth Nutrition Comparison

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What are the main differences between bulgur and chow mein?

  • Bulgur has less selenium, iron, vitamin B1, vitamin B3, vitamin B2, folate, phosphorus, and vitamin E than chow mein.
  • Chow mein's daily need coverage for selenium is 77% higher.
  • Bulgur contains less saturated fat.

We used Bulgur, cooked and Noodles, chinese, chow mein types in this comparison.

Infographic

Bulgur vs Chow mein 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.
Bulgur
Bulgur
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 6% 11% 177% 56% 38% 69% 153% 0% 235%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +76.5%
Contains more IronIron +392.7%
Contains more CopperCopper +122.7%
Contains more ZincZinc +145.6%
Contains more PhosphorusPhosphorus +302.5%
Contains more SeleniumSelenium +7066.7%

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.
Bulgur
Bulgur
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 46% 145% 97% 112% 32% 25% 0% 3.5% 80%
Contains more Vitamin EVitamin E +22900%
Contains more Vitamin B1Vitamin B1 +914%
Contains more Vitamin B2Vitamin B2 +1403.6%
Contains more Vitamin B3Vitamin B3 +495%
Contains more Vitamin B5Vitamin B5 +54.9%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin KVitamin K +180%
Contains more FolateFolate +488.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Chow mein DV% diff.
Selenium 0.6µg 43µg 77%
Sodium 5mg 1174mg 51%
Iron 0.96mg 4.73mg 47%
Vitamin B1 0.057mg 0.578mg 43%
Vitamin B3 1mg 5.95mg 31%
Vitamin B2 0.028mg 0.421mg 30%
Manganese 0.609mg 26%
Fats 0.24g 15.43g 23%
Polyunsaturated fat 0.098g 3.571g 23%
Folate 18µg 106µg 22%
Monounsaturated fat 0.031g 8.929g 22%
Calories 83kcal 475kcal 20%
Carbs 18.58g 72.8g 18%
Phosphorus 40mg 161mg 17%
Vitamin E 0.01mg 2.3mg 15%
Protein 3.08g 8.11g 10%
Copper 0.075mg 0.167mg 10%
Saturated fat 0.042g 2.229g 10%
Zinc 0.57mg 1.4mg 8%
Magnesium 32mg 52mg 5%
Vitamin B5 0.344mg 0.533mg 4%
Fiber 4.5g 3.7g 3%
Potassium 68mg 120mg 2%
Vitamin B6 0.083mg 0.11mg 2%
Calcium 10mg 20mg 1%
Vitamin K 0.5µg 1.4µg 1%
Protein per 100 calories 3.7g 1.7g N/A
Calories per 10 g protein 269kcal 586kcal N/A
Weight per 100 calories 120g 21g N/A
Unsaturated / Saturated Fat ratio 3.1 5.6 N/A
Net carbs 14.08g 69.1g N/A
Sugar 0.1g 5.71g N/A
Trans fat 0.8g N/A
Choline 6.9mg 8.7mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Contains more WaterWater +6489.8%
Contains more ProteinProtein +163.3%
Contains more FatsFats +6329.2%
Contains more CarbsCarbs +291.8%
Contains more OtherOther +629.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
15% 61% 24%
Saturated fat: Sat. Fat 2.229 g
Monounsaturated fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +28703.2%
Contains more Poly. FatPolyunsaturated fat +3543.9%

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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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/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.