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Bulgur vs Millet - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Millet
Millet contains less Sugars (difference - 0.41g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 12mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.491g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Millet
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Bulgur
24
Millet
Mineral Summary Score
49
Bulgur
48
Millet

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
5
:
3
Millet
Contains more Calcium +337.5%
Contains more Potassium +110.3%
Contains more Magnesium +43.9%
Contains more Zinc +14.9%
Contains more Iron +22.4%
Contains more Copper +123.9%
Contains less Sodium -70.6%
Equal in Phosphorus - 285
Contains more Calcium +337.5%
Contains more Potassium +110.3%
Contains more Magnesium +43.9%
Contains more Zinc +14.9%
Contains more Iron +22.4%
Contains more Copper +123.9%
Contains less Sodium -70.6%
Equal in Phosphorus - 285

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
5
:
3
Millet
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +81.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +12.3%
Equal in Vitamin B3 - 4.72
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +81.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +12.3%
Equal in Vitamin B3 - 4.72

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
74%
Bulgur
66%
Millet
Carbohydrates
76%
Bulgur
73%
Millet
Fats
6%
Bulgur
19%
Millet

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Millet Opinion
Calories 342 378 Millet
Protein 12.29 11.02 Bulgur
Fats 1.33 4.22 Millet
Vitamin C 0 0
Carbs 75.87 72.85 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 3.01 Millet
Calcium 35 8 Bulgur
Potassium 410 195 Bulgur
Magnesium 164 114 Bulgur
Sugars 0.41 Bulgur
Fiber 12.5 8.5 Bulgur
Copper 0.335 0.75 Millet
Zinc 1.93 1.68 Bulgur
Starch
Phosphorus 300 285 Bulgur
Sodium 17 5 Millet
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.05 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.421 Millet
Vitamin B2 0.115 0.29 Millet
Vitamin B3 5.114 4.72 Bulgur
Vitamin B5 1.045 0.848 Bulgur
Vitamin B6 0.342 0.384 Millet
Vitamin B12 0 0
Vitamin K 1.9 0.9 Bulgur
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.232 0.723 Bulgur
Monounsaturated Fat 0.173 0.773 Millet
Polyunsaturated fat 0.541 2.134 Millet
Tryptophan 0.19 0.119 Bulgur
Threonine 0.354 0.353 Bulgur
Isoleucine 0.455 0.465 Millet
Leucine 0.83 1.4 Millet
Lysine 0.339 0.212 Bulgur
Methionine 0.19 0.221 Millet
Phenylalanine 0.58 0.58
Valine 0.554 0.578 Millet
Histidine 0.285 0.236 Bulgur
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.