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Bulgur vs Semolina - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Semolina
Semolina contains less Sugars (difference - 0.08g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 4)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.062g)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Semolina
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Semolina
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
18
Semolina
Mineral Summary Score
49
Bulgur
22
Semolina

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
6
:
Contains more Iron +232.4%
Contains more Potassium +135.6%
Contains more Magnesium +507.4%
Contains more Copper +18%
Contains more Zinc +89.2%
Contains more Phosphorus +96.1%
Contains more Calcium +102.9%
Contains less Sodium -88.2%
Contains more Iron +232.4%
Contains more Potassium +135.6%
Contains more Magnesium +507.4%
Contains more Copper +18%
Contains more Zinc +89.2%
Contains more Phosphorus +96.1%
Contains more Calcium +102.9%
Contains less Sodium -88.2%

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +130%
Contains more Vitamin B5 +55.5%
Contains more Vitamin K +1800%
Contains more Vitamin B6 +32.2%
Equal in Vitamin B1 - 0.224
Equal in Vitamin B3 - 5.048
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +130%
Contains more Vitamin B5 +55.5%
Contains more Vitamin K +1800%
Contains more Vitamin B6 +32.2%
Equal in Vitamin B1 - 0.224
Equal in Vitamin B3 - 5.048

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
45%
Semolina
Carbohydrates
76%
Bulgur
81%
Semolina
Fats
6%
Bulgur
5%
Semolina

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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 Semolina Opinion
Calories 342 374 Semolina
Protein 12.29 7.51 Bulgur
Fats 1.33 1.03 Bulgur
Vitamin C 0 0
Carbs 75.87 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 0.74 Bulgur
Calcium 35 71 Semolina
Potassium 410 174 Bulgur
Magnesium 164 27 Bulgur
Sugars 0.41 0.33 Bulgur
Fiber 12.5 1.8 Bulgur
Copper 0.335 0.284 Bulgur
Zinc 1.93 1.02 Bulgur
Starch 68.29 Semolina
Phosphorus 300 153 Bulgur
Sodium 17 2 Semolina
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.03 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.224 Bulgur
Vitamin B2 0.115 0.05 Bulgur
Vitamin B3 5.114 5.048 Bulgur
Vitamin B5 1.045 0.672 Bulgur
Vitamin B6 0.342 0.452 Semolina
Vitamin B12 0 0
Vitamin K 1.9 0.1 Bulgur
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.232 0.294 Bulgur
Monounsaturated Fat 0.173 0.258 Semolina
Polyunsaturated fat 0.541 0.322 Bulgur
Tryptophan 0.19 0.103 Bulgur
Threonine 0.354 0.271 Bulgur
Isoleucine 0.455 0.339 Bulgur
Leucine 0.83 0.656 Bulgur
Lysine 0.339 0.215 Bulgur
Methionine 0.19 0.183 Bulgur
Phenylalanine 0.58 0.398 Bulgur
Valine 0.554 0.47 Bulgur
Histidine 0.285 0.185 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.