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  6. Barley flour vs. Bulgur

Barley flour vs. Bulgur — In-Depth Nutrition Comparison

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Summary of differences between Barley flour and Bulgur

  • The amount of Selenium, Phosphorus, Vitamin B3, Copper, Vitamin B1, Vitamin B6, Fiber, Iron, Manganese, and Magnesium in Barley flour is higher than in Bulgur.
  • Barley flour covers your daily need of Selenium 67% more than Bulgur.
  • Barley flour contains 7 times more Phosphorus than Bulgur. While Barley flour contains 296mg of Phosphorus, Bulgur contains only 40mg.

These are the specific foods used in this comparison Barley flour or meal and Bulgur, cooked.

Infographic

Barley 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Bulgur
Bulgur
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +354.4%
Contains more IronIron +179.2%
Contains more CopperCopper +357.3%
Contains more ZincZinc +250.9%
Contains more PhosphorusPhosphorus +640%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +69.8%
Contains more SeleniumSelenium +6183.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Bulgur
Bulgur
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin EVitamin E +5600%
Contains more Vitamin B1Vitamin B1 +549.1%
Contains more Vitamin B2Vitamin B2 +307.1%
Contains more Vitamin B3Vitamin B3 +526.9%
Contains more Vitamin B6Vitamin B6 +377.1%
Contains more Vitamin KVitamin K +340%
Contains more CholineCholine +447.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +137.2%
Contains more FolateFolate +125%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Bulgur
Bulgur
1
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 ProteinProtein +240.9%
Contains more FatsFats +566.7%
Contains more CarbsCarbs +301.1%
Contains more OtherOther +273.5%
Contains more WaterWater +542.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 16% 59%
Saturated Fat: Sat. Fat 0.335 g
Monounsaturated Fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Bulgur
Bulgur
1
25% 18% 57%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated Fat +561.3%
Contains more Poly. FatPolyunsaturated fat +686.7%
Contains less Sat. FatSaturated Fat -87.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley flour Bulgur Opinion
Calories 345kcal 83kcal Barley flour
Protein 10.5g 3.08g Barley flour
Fats 1.6g 0.24g Barley flour
Net carbs 64.42g 14.08g Barley flour
Carbs 74.52g 18.58g Barley flour
Magnesium 96mg 32mg Barley flour
Calcium 32mg 10mg Barley flour
Potassium 309mg 68mg Barley flour
Iron 2.68mg 0.96mg Barley flour
Sugar 0.8g 0.1g Bulgur
Fiber 10.1g 4.5g Barley flour
Copper 0.343mg 0.075mg Barley flour
Zinc 2mg 0.57mg Barley flour
Phosphorus 296mg 40mg Barley flour
Sodium 4mg 5mg Barley flour
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.57mg 0.01mg Barley flour
Manganese 1.034mg 0.609mg Barley flour
Selenium 37.7µg 0.6µg Barley flour
Vitamin B1 0.37mg 0.057mg Barley flour
Vitamin B2 0.114mg 0.028mg Barley flour
Vitamin B3 6.269mg 1mg Barley flour
Vitamin B5 0.145mg 0.344mg Bulgur
Vitamin B6 0.396mg 0.083mg Barley flour
Vitamin K 2.2µg 0.5µg Barley flour
Folate 8µg 18µg Bulgur
Choline 37.8mg 6.9mg Barley flour
Saturated Fat 0.335g 0.042g Bulgur
Monounsaturated Fat 0.205g 0.031g Barley flour
Polyunsaturated fat 0.771g 0.098g Barley flour
Tryptophan 0.175mg 0.048mg Barley flour
Threonine 0.356mg 0.089mg Barley flour
Isoleucine 0.383mg 0.114mg Barley flour
Leucine 0.713mg 0.208mg Barley flour
Lysine 0.391mg 0.085mg Barley flour
Methionine 0.202mg 0.048mg Barley flour
Phenylalanine 0.589mg 0.145mg Barley flour
Valine 0.515mg 0.139mg Barley flour
Histidine 0.236mg 0.071mg Barley flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley flour Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Barley flour
8%
Bulgur
Minerals Daily Need Coverage Score
84%
Barley flour
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.293g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 23)
Which food contains less Sodium?
Barley flour
Barley flour contains less Sodium (difference - 1mg)
Which food is cheaper?
Barley flour
Barley flour is cheaper (difference - $2)
Which food is richer in minerals?
Barley flour
Barley flour is relatively richer in minerals
Which food is richer in vitamins?
Barley flour
Barley flour is relatively richer in vitamins
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. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.