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Plate
Bulgur, cooked Leader
Bulgur, cooked6
VS
Whole wheat bread
Whole wheat bread3

Bulgur, cooked leads 6–3 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Bulgur, cooked comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Bulgur, cooked for more fiber, less sugar, less saturated fat, less sodium, more iron and more magnesium.

Pick Whole wheat bread for more protein, more potassium and more calcium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    3.71 g
    4.94 gWIN
  • Carbohydrate
    22.39 g
    16.95 g
  • Fibermore is better
    WIN5.42 g
    2.38 g
  • Total sugarsless is better
    WIN0.12 g
    1.72 g
  • Total fat
    0.29 g
    1.39 g
  • Saturated fatless is better
    WIN0.05 g
    0.29 g
  • Sodiumless is better
    WIN6.02 mg
    180.56 mg
  • Potassiummore is better
    81.93 mg
    100.79 mgWIN
  • Calciummore is better
    12.05 mg
    63.89 mgWIN
  • Ironmore is better
    WIN1.16 mg
    0.98 mg
  • Magnesiummore is better
    WIN38.55 mg
    29.76 mg
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Bulgur, cooked vs Whole wheat bread · Foodatron