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Bulgur vs Firm Tofu: Which Is Healthier?

This article explains the key similarities and differences between bulgur and firm tofu, foods from the grains and legumes food groups. Read on to learn more about the bulgur vs firm tofu comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 26, 2023.

Although bulgur and firm tofu belong to different food groups, while bulgur belong is a grain, and firm tofu belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares bulgur and firm tofu, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how bulgur and firm tofu compare specifically.


Bulgur (Triticum aestivum) is a type of whole wheat that is made by steaming, drying, and then coarsely grinding wheat berries.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Bulgur is a staple ingredient in Middle Eastern and Mediterranean cuisines, often used in dishes such as tabbouleh and kibbeh. It can also be used in soups, stews, and as a stuffing. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Bulgur is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Bulgur is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Bulgur vs Firm Tofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing bulgur vs firm tofu.

This comparison will start by comparing the caloric value of bulgur and firm tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

BulgurFirm Tofu
Energy342 kcal144 kcal
Carbs75.9 g2.78 g
Sugar0.41 g0.7 g
Fiber12.5 g2.3 g
Protein12.3 g17.3 g
Fat1.33 g8.72 g
Saturated Fat0.232 g1.26 g

Bulgur vs Firm Tofu Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing firm tofu vs bulgur for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 342 calories per 100 grams of bulgur.

However, both bulgur and firm tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Bulgur vs Firm Tofu Protein

Legumes and most legume products, including bulgur and firm tofu, are important sources of plant-based protein.

Firm Tofu offers around 29% more protein than bulgur.

Firm Tofu has 17.3 grams of protein per 100 grams, while bulgur has 12.3 grams of protein per 100 grams.

Bulgur vs Firm Tofu Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in bulgur and firm tofu.

The total amount of carbohydrates is around 96% higher in bulgur than in firm tofu. It have 75.9 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in bulgur than in firm tofu, 50% precisely.

One handful of bulgur (28 grams) contains 0.1 grams of sugar, while the same amount of firm tofu contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in bulgur and firm tofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.5 grams of fiber per portion, bulgur is a better source of fiber than firm tofu which bulgur offers 0.6 grams per portion.

Bulgur vs Firm Tofu Fats

Like most other grains and legumes, with the exception of lupins and peanuts, bulgur and firm tofu are low in fat.

Fats in bulgur and firm tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in bulgur and firm tofu:

  • Bulgur: 1.3 grams per 100 grams
  • Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, bulgur is 85% lower in saturated fats.

Bulgur and firm tofu contain 0.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Bulgur vs Firm Tofu Vitamins Content

This section will discuss the vitamin content of bulgur and firm tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Bulgur has a higher amount of vitamin A, vitamin C, vitamin B9 (Folate), and vitamin K.

However, firm tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Bulgur and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins bulgur and firm tofu contain side by side, so you can easily compare them.

BulgurFirm Tofu
Vitamin A9 IU166 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.232 mg0.158 mg
Vitamin B2 (Riboflavin)0.115 mg0.102 mg
Vitamin B3 (Niacin)5.11 mg0.381 mg
Vitamin B5 (Pantothenic acid)1.04 mg0.133 mg
Vitamin B6 (Pyroxidine)0.342 mg0.092 mg
Vitamin B9 (Folate)27 µg29 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.06 mg0.01 mg
Vitamin K1.9 µg2 µg

Bulgur vs Firm Tofu Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the bulgur and firm tofu comparison focuses on their mineral content.

Bulgur is a better source of calcium, copper, iron, and selenium than firm tofu.

On the other hand, firm tofu is a higher amount of magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Bulgur and firm tofu contain the same amount of fluoride.

Check out the table below to learn how bulgur and firm tofu compare when it comes to mineral content.

BulgurFirm Tofu
Calcium35 mg683 mg
Copper0.335 mg0.378 mg
Iron2.46 mg2.66 mg
Magnesium164 mg58 mg
Manganese3.05 mg1.18 mg
Phosphorus300 mg190 mg
Potassium410 mg237 mg
Selenium2.3 µg17.4 µg
Sodium17 mg14 mg
Zinc1.93 mg1.57 mg

The Final Word

Bulgur and firm tofu are highly nutritious and a great addition to a plant-based diet.

Both bulgur and firm tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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