Bulgur vs Rye grain
Nutrition comparison per 100 g serving
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Rye grain wins in 17 out of 29 nutrient categories
Bulgur: 8
vs
Rye grain: 17
(4 ties)
Overview
Vitamins
| Vitamin | Bulgur | Rye grain | Winner |
|---|---|---|---|
| Choline, total | 28.1 MG | 30.4 MG | |
| Folate, total | 27 UG | 38 UG | |
| Niacin | 5.1 MG | 4.3 MG | |
| Pantothenic acid | 1.0 MG | 1.5 MG | |
| Riboflavin | 0.1 MG | 0.3 MG | |
| Thiamin | 0.2 MG | 0.3 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 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) | 0.1 MG | 0.9 MG | |
| Vitamin K (phylloquinone) | 1.9 UG | 5.9 UG |
Minerals
| Mineral | Bulgur | Rye grain | Winner |
|---|---|---|---|
| Calcium, Ca | 35 MG | 24 MG | |
| Copper, Cu | 0.3 MG | 0.4 MG | |
| Iron, Fe | 2.5 MG | 2.6 MG | |
| Magnesium, Mg | 164 MG | 110 MG | |
| Manganese, Mn | 3.0 MG | 2.6 MG | |
| Phosphorus, P | 300 MG | 332 MG | |
| Potassium, K | 410 MG | 510 MG | |
| Selenium, Se | 2.3 UG | 13.9 UG | |
| Sodium, Na | 17 MG | 2 MG | |
| Zinc, Zn | 1.9 MG | 2.7 MG |