Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Semolina vs. Bulgur — In-Depth Nutrition Comparison

Compare

How are Semolina and Bulgur different?

  • Semolina is higher in Selenium, Vitamin B6, Vitamin B3, Copper, Manganese, Phosphorus, Vitamin B1, Vitamin B5, and Calcium, however, Bulgur is richer in Fiber.
  • Daily need coverage for Selenium from Semolina is 35% higher.
  • Semolina contains 7 times more Calcium than Bulgur. While Semolina contains 71mg of Calcium, Bulgur contains only 10mg.

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

Infographic

Semolina 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.
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%
Contains more Iron +29.7%
Contains more Magnesium +18.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
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%
Contains more Iron +29.7%
Contains more Magnesium +18.5%

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.
:
3
Bulgur
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%
Contains more Vitamin A +∞%
Contains more Folate +125%
Contains more Vitamin K +400%
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%
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 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%
Contains more Vitamin A +∞%
Contains more Folate +125%
Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +143.8%
Contains more Fats +329.2%
Contains more Carbs +335.4%
Contains more Other +108.8%
Contains more Water +688.6%
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +143.8%
Contains more Fats +329.2%
Contains more Carbs +335.4%
Contains more Other +108.8%
Contains more Water +688.6%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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%
Semolina
8%
Bulgur
Minerals Daily Need Coverage Score
52%
Semolina
21%
Bulgur

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.