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Bulgur vs Flour - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Flour
Flour contains less Sugars (difference - 0.14g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 27)
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 Flour
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Flour
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
39
Flour
Mineral Summary Score
49
Bulgur
22
Flour

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
:
2
Flour
Contains more Calcium +133.3%
Contains more Potassium +283.2%
Contains more Magnesium +645.5%
Contains more Copper +132.6%
Contains more Zinc +175.7%
Contains more Phosphorus +177.8%
Contains more Iron +88.6%
Contains less Sodium -88.2%
Contains more Calcium +133.3%
Contains more Potassium +283.2%
Contains more Magnesium +645.5%
Contains more Copper +132.6%
Contains more Zinc +175.7%
Contains more Phosphorus +177.8%
Contains more Iron +88.6%
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
4
:
4
Flour
Contains more Vitamin A +∞%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +677.3%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B2 +329.6%
Contains more Vitamin B3 +15.4%
Contains more Folic acid (B9) +∞%
Equal in Vitamin E - 0.06
Contains more Vitamin A +∞%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +677.3%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B2 +329.6%
Contains more Vitamin B3 +15.4%
Contains more Folic acid (B9) +∞%
Equal in Vitamin E - 0.06

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
62%
Flour
Carbohydrates
76%
Bulgur
76%
Flour
Fats
6%
Bulgur
5%
Flour

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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 Flour Opinion
Calories 342 364 Flour
Protein 12.29 10.33 Bulgur
Fats 1.33 0.98 Bulgur
Vitamin C 0 0
Carbs 75.87 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 4.64 Flour
Calcium 35 15 Bulgur
Potassium 410 107 Bulgur
Magnesium 164 22 Bulgur
Sugars 0.41 0.27 Bulgur
Fiber 12.5 2.7 Bulgur
Copper 0.335 0.144 Bulgur
Zinc 1.93 0.7 Bulgur
Starch
Phosphorus 300 108 Bulgur
Sodium 17 2 Flour
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.06
Vitamin D 0 0
Vitamin B1 0.232 0.785 Flour
Vitamin B2 0.115 0.494 Flour
Vitamin B3 5.114 5.904 Flour
Vitamin B5 1.045 0.438 Bulgur
Vitamin B6 0.342 0.044 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 0.3 Bulgur
Folic acid (B9) 0 154 Flour
Trans Fat
Saturated Fat 0.232 0.155 Flour
Monounsaturated Fat 0.173 0.087 Bulgur
Polyunsaturated fat 0.541 0.413 Bulgur
Tryptophan 0.19 0.127 Bulgur
Threonine 0.354 0.281 Bulgur
Isoleucine 0.455 0.357 Bulgur
Leucine 0.83 0.71 Bulgur
Lysine 0.339 0.228 Bulgur
Methionine 0.19 0.183 Bulgur
Phenylalanine 0.58 0.52 Bulgur
Valine 0.554 0.415 Bulgur
Histidine 0.285 0.23 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.