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Bulgur vs. Semolina — In-Depth Nutrition Comparison

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How are Bulgur and Semolina different?

  • Bulgur is higher in Fiber, however, Semolina is richer in Selenium, Vitamin B6, Vitamin B3, Copper, Manganese, Phosphorus, Vitamin B1, Vitamin B5, and Calcium.
  • Daily need coverage for Selenium from Semolina is 35% higher.
  • Bulgur contains 3 times more Fiber than Semolina. While Bulgur contains 4.5g of Fiber, Semolina contains only 1.8g.

Bulgur, cooked and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Bulgur vs Semolina infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +29.7%
Contains more Magnesium +18.5%
Contains more Calcium +610%
Contains more Phosphorus +282.5%
Contains more Potassium +155.9%
Contains less Sodium -60%
Contains more Zinc +78.9%
Contains more Copper +278.7%
Contains more Manganese +70%
Contains more Selenium +3216.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +29.7%
Contains more Magnesium +18.5%
Contains more Calcium +610%
Contains more Phosphorus +282.5%
Contains more Potassium +155.9%
Contains less Sodium -60%
Contains more Zinc +78.9%
Contains more Copper +278.7%
Contains more Manganese +70%
Contains more Selenium +3216.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
3
:
Contains more Vitamin A +∞%
Contains more Folate +125%
Contains more Vitamin K +400%
Contains more Vitamin E +200%
Contains more Vitamin B1 +293%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +404.8%
Contains more Vitamin B5 +95.3%
Contains more Vitamin B6 +444.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Folate +125%
Contains more Vitamin K +400%
Contains more Vitamin E +200%
Contains more Vitamin B1 +293%
Contains more Vitamin B2 +78.6%
Contains more Vitamin B3 +404.8%
Contains more Vitamin B5 +95.3%
Contains more Vitamin B6 +444.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +688.6%
Contains more Protein +143.8%
Contains more Fats +329.2%
Contains more Carbs +335.4%
Contains more Other +108.8%
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Water +688.6%
Contains more Protein +143.8%
Contains more Fats +329.2%
Contains more Carbs +335.4%
Contains more Other +108.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +732.3%
Contains more Polyunsaturated fat +228.6%
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +732.3%
Contains more Polyunsaturated fat +228.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Semolina
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur Semolina Opinion
Net carbs 14.08g 79.09g Semolina
Protein 3.08g 7.51g Semolina
Fats 0.24g 1.03g Semolina
Carbs 18.58g 80.89g Semolina
Calories 83kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.1g 0.33g Bulgur
Fiber 4.5g 1.8g Bulgur
Calcium 10mg 71mg Semolina
Iron 0.96mg 0.74mg Bulgur
Magnesium 32mg 27mg Bulgur
Phosphorus 40mg 153mg Semolina
Potassium 68mg 174mg Semolina
Sodium 5mg 2mg Semolina
Zinc 0.57mg 1.02mg Semolina
Copper 0.075mg 0.284mg Semolina
Manganese 0.609mg 1.035mg Semolina
Selenium 0.6µg 19.9µg Semolina
Vitamin A 2IU 0IU Bulgur
Vitamin E 0.01mg 0.03mg Semolina
Vitamin B1 0.057mg 0.224mg Semolina
Vitamin B2 0.028mg 0.05mg Semolina
Vitamin B3 1mg 5.048mg Semolina
Vitamin B5 0.344mg 0.672mg Semolina
Vitamin B6 0.083mg 0.452mg Semolina
Folate 18µg 8µg Bulgur
Vitamin K 0.5µg 0.1µg Bulgur
Tryptophan 0.048mg 0.103mg Semolina
Threonine 0.089mg 0.271mg Semolina
Isoleucine 0.114mg 0.339mg Semolina
Leucine 0.208mg 0.656mg Semolina
Lysine 0.085mg 0.215mg Semolina
Methionine 0.048mg 0.183mg Semolina
Phenylalanine 0.145mg 0.398mg Semolina
Valine 0.139mg 0.47mg Semolina
Histidine 0.071mg 0.185mg Semolina
Saturated Fat 0.042g 0.294g Bulgur
Monounsaturated Fat 0.031g 0.258g Semolina
Polyunsaturated fat 0.098g 0.322g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Bulgur
26%
Semolina
Minerals Daily Need Coverage Score
21%
Bulgur
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 3mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.252g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.