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Bulgur vs. Tofu — In-Depth Nutrition Comparison

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How are bulgur and tofu different?

  • Bulgur is higher in fiber; however, tofu is richer in calcium, copper, selenium, manganese, phosphorus, iron, zinc, vitamin B1, and magnesium.
  • Daily need coverage for calcium for tofu is 67% higher.
  • Bulgur contains 2 times more fiber than tofu. While bulgur contains 4.5g of fiber, tofu contains only 2.3g.
  • Tofu has a lower glycemic index (15) than bulgur (47).

Bulgur, cooked and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Bulgur vs Tofu 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
1
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%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -64.3%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +248.5%
Contains more IronIron +177.1%
Contains more CopperCopper +404%
Contains more ZincZinc +175.4%
Contains more PhosphorusPhosphorus +375%
Contains more ManganeseManganese +93.9%
Contains more SeleniumSelenium +2800%

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%
Tofu
Tofu
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +162.5%
Contains more Vitamin B5Vitamin B5 +158.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +177.2%
Contains more Vitamin B2Vitamin B2 +264.3%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more FolateFolate +61.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Tofu DV% diff.
Calcium 10mg 683mg 67%
Copper 0.075mg 0.378mg 34%
Polyunsaturated fat 0.098g 4.921g 32%
Selenium 0.6µg 17.4µg 31%
Protein 3.08g 17.27g 28%
Manganese 0.609mg 1.181mg 25%
Iron 0.96mg 2.66mg 21%
Phosphorus 40mg 190mg 21%
Fats 0.24g 8.72g 13%
Fiber 4.5g 2.3g 9%
Zinc 0.57mg 1.57mg 9%
Vitamin B1 0.057mg 0.158mg 8%
Magnesium 32mg 58mg 6%
Vitamin B2 0.028mg 0.102mg 6%
Saturated fat 0.042g 1.261g 6%
Carbs 18.58g 2.78g 5%
Potassium 68mg 237mg 5%
Monounsaturated fat 0.031g 1.925g 5%
Vitamin B3 1mg 0.381mg 4%
Vitamin B5 0.344mg 0.133mg 4%
Calories 83kcal 144kcal 3%
Folate 18µg 29µg 3%
Vitamin B6 0.083mg 0.092mg 1%
Choline 6.9mg 1%
Protein per 100 calories 3.7g 12g N/A
Calories per 10 g protein 269kcal 83kcal N/A
Weight per 100 calories 120g 69g N/A
Unsaturated / Saturated Fat ratio 3.1 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 14.08g 0.48g N/A
Sugar 0.1g N/A
Sodium 5mg 14mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.048mg 0.235mg 0%
Threonine 0.089mg 0.785mg 0%
Isoleucine 0.114mg 0.849mg 0%
Leucine 0.208mg 1.392mg 0%
Lysine 0.085mg 0.883mg 0%
Methionine 0.048mg 0.211mg 0%
Phenylalanine 0.145mg 0.835mg 0%
Valine 0.139mg 0.87mg 0%
Histidine 0.071mg 0.431mg 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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +568.3%
Contains more WaterWater +11.4%
Contains more ProteinProtein +460.7%
Contains more FatsFats +3533.3%
Contains more OtherOther +311.8%

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +6109.7%
Contains more Poly. FatPolyunsaturated fat +4921.4%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.