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Bulgur vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between bulgur and pasta?

  • Bulgur is higher in manganese, yet pasta is higher in vitamin B1, folate, vitamin B2, and vitamin B12.
  • Bulgur's daily need coverage for manganese is 17% more.
  • Bulgur has 3 times more potassium than pasta. While bulgur has 68mg of potassium, pasta has only 24mg.

We used Bulgur, cooked and Pasta, fresh-refrigerated, plain, cooked types in this article.

Infographic

Bulgur vs Pasta 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
6
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%
Pasta
Pasta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +183.3%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +171.9%
Contains more SeleniumSelenium +∞%
Contains more IronIron +18.8%
Contains more CopperCopper +24%
Contains more PhosphorusPhosphorus +57.5%
~equal in Zinc ~0.56mg

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
4
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%
Pasta
Pasta
5
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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +88%
Contains more Vitamin B6Vitamin B6 +144.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +435.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +255.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.992mg

All nutrients comparison - raw data values

Nutrient Bulgur Pasta DV% diff.
Fiber 4.5g 18%
Manganese 0.609mg 0.224mg 17%
Vitamin B1 0.057mg 0.209mg 13%
Folate 18µg 64µg 12%
Cholesterol 0mg 33mg 11%
Vitamin B2 0.028mg 0.15mg 9%
Vitamin B12 0µg 0.14µg 6%
Protein 3.08g 5.15g 4%
Vitamin B6 0.083mg 0.034mg 4%
Magnesium 32mg 18mg 3%
Phosphorus 40mg 63mg 3%
Vitamin B5 0.344mg 0.183mg 3%
Calories 83kcal 131kcal 2%
Carbs 18.58g 24.93g 2%
Iron 0.96mg 1.14mg 2%
Copper 0.075mg 0.093mg 2%
Polyunsaturated fat 0.098g 0.429g 2%
Fats 0.24g 1.05g 1%
Potassium 68mg 24mg 1%
Vitamin A 0µg 6µg 1%
Selenium 0.6µg 1%
Choline 6.9mg 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 269kcal 254kcal N/A
Weight per 100 calories 120g 76g N/A
Net carbs 14.08g 24.93g N/A
Calcium 10mg 6mg 0%
Sugar 0.1g N/A
Zinc 0.57mg 0.56mg 0%
Sodium 5mg 6mg 0%
Vitamin E 0.01mg 0%
Vitamin B3 1mg 0.992mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.042g 0.15g 0%
Monounsaturated fat 0.031g 0.124g 0%
Tryptophan 0.048mg 0.065mg 0%
Threonine 0.089mg 0.134mg 0%
Isoleucine 0.114mg 0.197mg 0%
Leucine 0.208mg 0.348mg 0%
Lysine 0.085mg 0.097mg 0%
Methionine 0.048mg 0.079mg 0%
Phenylalanine 0.145mg 0.247mg 0%
Valine 0.139mg 0.217mg 0%
Histidine 0.071mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more WaterWater +13.4%
Contains more ProteinProtein +67.2%
Contains more FatsFats +337.5%
Contains more CarbsCarbs +34.2%
~equal in Other ~0.31g

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
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -72%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +337.8%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.