Bulgur vs Rye flour
Nutrition comparison per 100 g serving
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Rye flour wins in 20 out of 29 nutrient categories
Bulgur: 4
vs
Rye flour: 20
(5 ties)
Overview
Vitamins
| Vitamin | Bulgur | Rye flour | Winner |
|---|---|---|---|
| Choline, total | 6.9 MG | 20.6 MG | |
| Folate, total | 18 UG | 34 UG | |
| Niacin | 1 MG | 1.7 MG | |
| Pantothenic acid | 0.3 MG | 0.5 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.3 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.3 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 1.4 MG | |
| Vitamin K (phylloquinone) | 0.5 UG | 5.9 UG |
Minerals
| Mineral | Bulgur | Rye flour | Winner |
|---|---|---|---|
| Calcium, Ca | 10 MG | 24 MG | |
| Copper, Cu | 0.1 MG | 0.3 MG | |
| Iron, Fe | 1.0 MG | 2.5 MG | |
| Magnesium, Mg | 32 MG | 63 MG | |
| Manganese, Mn | 0.6 MG | 2.4 MG | |
| Phosphorus, P | 40 MG | 225 MG | |
| Potassium, K | 68 MG | 374 MG | |
| Selenium, Se | 0.6 UG | 14.4 UG | |
| Sodium, Na | 5 MG | 2 MG | |
| Zinc, Zn | 0.6 MG | 2.2 MG |