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Lentil vs. Bulgur — In-Depth Nutrition Comparison

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Summary of differences between Lentil and Bulgur

  • The amount of Folate, Iron, Phosphorus, Copper, Fiber, Vitamin B1, Potassium, Vitamin B6, Zinc, and Vitamin B5 in Lentil is higher than in Bulgur.
  • Lentil covers your daily need of Folate 41% more than Bulgur.
  • Lentil contains 5 times more Potassium than Bulgur. While Lentil contains 369mg of Potassium, Bulgur contains only 68mg.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Bulgur, cooked.

Infographic

Lentil vs Bulgur infographic
Infographic link

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.
Lentil
9
:
1
Bulgur
Contains more Calcium +90%
Contains more Iron +246.9%
Contains more Magnesium +12.5%
Contains more Phosphorus +350%
Contains more Potassium +442.6%
Contains less Sodium -60%
Contains more Zinc +122.8%
Contains more Copper +234.7%
Contains more Selenium +366.7%
Contains more Manganese +23.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +90%
Contains more Iron +246.9%
Contains more Magnesium +12.5%
Contains more Phosphorus +350%
Contains more Potassium +442.6%
Contains less Sodium -60%
Contains more Zinc +122.8%
Contains more Copper +234.7%
Contains more Selenium +366.7%
Contains more Manganese +23.3%

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.
Lentil
10
:
0
Bulgur
Contains more Vitamin A +300%
Contains more Vitamin E +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +196.5%
Contains more Vitamin B2 +160.7%
Contains more Vitamin B5 +85.5%
Contains more Vitamin B6 +114.5%
Contains more Folate +905.6%
Contains more Vitamin K +240%
Equal in Vitamin B3 - 1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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%
Contains more Vitamin A +300%
Contains more Vitamin E +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +196.5%
Contains more Vitamin B2 +160.7%
Contains more Vitamin B5 +85.5%
Contains more Vitamin B6 +114.5%
Contains more Folate +905.6%
Contains more Vitamin K +240%
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
4
:
1
Bulgur
Contains more Protein +192.9%
Contains more Fats +58.3%
Contains more Other +144.1%
Contains more Water +11.7%
Equal in Carbs - 18.58
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +192.9%
Contains more Fats +58.3%
Contains more Other +144.1%
Contains more Water +11.7%
Equal in Carbs - 18.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
2
:
1
Bulgur
Contains more Monounsaturated Fat +106.5%
Contains more Polyunsaturated fat +78.6%
Contains less Saturated Fat -20.8%
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +106.5%
Contains more Polyunsaturated fat +78.6%
Contains less Saturated Fat -20.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Bulgur Opinion
Net carbs 12.23g 14.08g Bulgur
Protein 9.02g 3.08g Lentil
Fats 0.38g 0.24g Lentil
Carbs 20.13g 18.58g Lentil
Calories 116kcal 83kcal Lentil
Sugar 1.8g 0.1g Bulgur
Fiber 7.9g 4.5g Lentil
Calcium 19mg 10mg Lentil
Iron 3.33mg 0.96mg Lentil
Magnesium 36mg 32mg Lentil
Phosphorus 180mg 40mg Lentil
Potassium 369mg 68mg Lentil
Sodium 2mg 5mg Lentil
Zinc 1.27mg 0.57mg Lentil
Copper 0.251mg 0.075mg Lentil
Manganese 0.494mg 0.609mg Bulgur
Selenium 2.8µg 0.6µg Lentil
Vitamin A 8IU 2IU Lentil
Vitamin E 0.11mg 0.01mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.057mg Lentil
Vitamin B2 0.073mg 0.028mg Lentil
Vitamin B3 1.06mg 1mg Lentil
Vitamin B5 0.638mg 0.344mg Lentil
Vitamin B6 0.178mg 0.083mg Lentil
Folate 181µg 18µg Lentil
Vitamin K 1.7µg 0.5µg Lentil
Tryptophan 0.081mg 0.048mg Lentil
Threonine 0.323mg 0.089mg Lentil
Isoleucine 0.39mg 0.114mg Lentil
Leucine 0.654mg 0.208mg Lentil
Lysine 0.63mg 0.085mg Lentil
Methionine 0.077mg 0.048mg Lentil
Phenylalanine 0.445mg 0.145mg Lentil
Valine 0.448mg 0.139mg Lentil
Histidine 0.254mg 0.071mg Lentil
Saturated Fat 0.053g 0.042g Bulgur
Monounsaturated Fat 0.064g 0.031g Lentil
Polyunsaturated fat 0.175g 0.098g Lentil

Which food is preferable for your diet?

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

People also compare

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
26%
Lentil
8%
Bulgur
Minerals Daily Need Coverage Score
46%
Lentil
21%
Bulgur

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 18)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.