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  6. Flour vs. Bulgur

Flour vs. Bulgur — In-Depth Nutrition Comparison

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The main differences between Flour and Bulgur

  • Flour has more Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Phosphorus, and Copper, however, Bulgur has more Fiber.
  • Daily need coverage for Vitamin B1 from Flour is 61% higher.
  • Bulgur has 57 times less Selenium than Flour. Flour has 33.9µg of Selenium, while Bulgur has 0.6µg.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Bulgur, cooked.

Infographic

Flour 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.
Flour
Flour
9
:
1
Bulgur
Bulgur
Contains more Calcium +50%
Contains more Iron +383.3%
Contains more Phosphorus +170%
Contains more Potassium +57.4%
Contains less Sodium -60%
Contains more Zinc +22.8%
Contains more Copper +92%
Contains more Manganese +12%
Contains more Selenium +5550%
Contains more Magnesium +45.5%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +50%
Contains more Iron +383.3%
Contains more Phosphorus +170%
Contains more Potassium +57.4%
Contains less Sodium -60%
Contains more Zinc +22.8%
Contains more Copper +92%
Contains more Manganese +12%
Contains more Selenium +5550%
Contains more Magnesium +45.5%

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.
Flour
Flour
6
:
3
Bulgur
Bulgur
Contains more Vitamin E +500%
Contains more Vitamin B1 +1277.2%
Contains more Vitamin B2 +1664.3%
Contains more Vitamin B3 +490.4%
Contains more Vitamin B5 +27.3%
Contains more Folate +916.7%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +88.6%
Contains more Vitamin K +66.7%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Bulgur
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 +500%
Contains more Vitamin B1 +1277.2%
Contains more Vitamin B2 +1664.3%
Contains more Vitamin B3 +490.4%
Contains more Vitamin B5 +27.3%
Contains more Folate +916.7%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +88.6%
Contains more Vitamin K +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
:
1
Bulgur
Bulgur
Contains more Protein +235.4%
Contains more Fats +308.3%
Contains more Carbs +310.7%
Contains more Other +35.3%
Contains more Water +552.3%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Bulgur
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 +235.4%
Contains more Fats +308.3%
Contains more Carbs +310.7%
Contains more Other +35.3%
Contains more Water +552.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +180.6%
Contains more Polyunsaturated fat +321.4%
Contains less Saturated Fat -72.9%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +180.6%
Contains more Polyunsaturated fat +321.4%
Contains less Saturated Fat -72.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour 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 Flour Bulgur Opinion
Net carbs 73.61g 14.08g Flour
Protein 10.33g 3.08g Flour
Fats 0.98g 0.24g Flour
Carbs 76.31g 18.58g Flour
Calories 364kcal 83kcal Flour
Sugar 0.27g 0.1g Bulgur
Fiber 2.7g 4.5g Bulgur
Calcium 15mg 10mg Flour
Iron 4.64mg 0.96mg Flour
Magnesium 22mg 32mg Bulgur
Phosphorus 108mg 40mg Flour
Potassium 107mg 68mg Flour
Sodium 2mg 5mg Flour
Zinc 0.7mg 0.57mg Flour
Copper 0.144mg 0.075mg Flour
Manganese 0.682mg 0.609mg Flour
Selenium 33.9µg 0.6µg Flour
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.06mg 0.01mg Flour
Vitamin B1 0.785mg 0.057mg Flour
Vitamin B2 0.494mg 0.028mg Flour
Vitamin B3 5.904mg 1mg Flour
Vitamin B5 0.438mg 0.344mg Flour
Vitamin B6 0.044mg 0.083mg Bulgur
Folate 183µg 18µg Flour
Vitamin K 0.3µg 0.5µg Bulgur
Tryptophan 0.127mg 0.048mg Flour
Threonine 0.281mg 0.089mg Flour
Isoleucine 0.357mg 0.114mg Flour
Leucine 0.71mg 0.208mg Flour
Lysine 0.228mg 0.085mg Flour
Methionine 0.183mg 0.048mg Flour
Phenylalanine 0.52mg 0.145mg Flour
Valine 0.415mg 0.139mg Flour
Histidine 0.23mg 0.071mg Flour
Saturated Fat 0.155g 0.042g Bulgur
Monounsaturated Fat 0.087g 0.031g Flour
Polyunsaturated fat 0.413g 0.098g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Bulgur
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
50%
Flour
8%
Bulgur
Minerals Daily Need Coverage Score
59%
Flour
21%
Bulgur

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.17g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 25)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.