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 for 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.
- Bulgur has a lower glycemic index. The glycemic index of bulgur is 47, while the glycemic index of barley flour is 70.
These are the specific foods used in this comparison Barley flour or meal and Bulgur, cooked.
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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 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.
| 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 B5Vitamin B5 | +137.2% |
| Contains more FolateFolate | +125% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.5 g
Fats:
1.6 g
Carbs:
74.52 g
Water:
12.11 g
Other:
1.27 g
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
Saturated fat:
Sat. Fat
0.335 g
Monounsaturated fat:
Mono. Fat
0.205 g
Polyunsaturated fat:
Poly. Fat
0.771 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 37.7µg | 0.6µg | 67% |
| Phosphorus | 296mg | 40mg | 37% |
| Vitamin B3 | 6.269mg | 1mg | 33% |
| Copper | 0.343mg | 0.075mg | 30% |
| Vitamin B1 | 0.37mg | 0.057mg | 26% |
| Vitamin B6 | 0.396mg | 0.083mg | 24% |
| Iron | 2.68mg | 0.96mg | 22% |
| Fiber | 10.1g | 4.5g | 22% |
| Carbs | 74.52g | 18.58g | 19% |
| Manganese | 1.034mg | 0.609mg | 18% |
| Magnesium | 96mg | 32mg | 15% |
| Protein | 10.5g | 3.08g | 15% |
| Calories | 345kcal | 83kcal | 13% |
| Zinc | 2mg | 0.57mg | 13% |
| Vitamin B2 | 0.114mg | 0.028mg | 7% |
| Potassium | 309mg | 68mg | 7% |
| Choline | 37.8mg | 6.9mg | 6% |
| Vitamin E | 0.57mg | 0.01mg | 4% |
| Polyunsaturated fat | 0.771g | 0.098g | 4% |
| Vitamin B5 | 0.145mg | 0.344mg | 4% |
| Folate | 8µg | 18µg | 3% |
| Calcium | 32mg | 10mg | 2% |
| Fats | 1.6g | 0.24g | 2% |
| Saturated fat | 0.335g | 0.042g | 1% |
| Vitamin K | 2.2µg | 0.5µg | 1% |
| Net carbs | 64.42g | 14.08g | N/A |
| Sugar | 0.8g | 0.1g | N/A |
| Sodium | 4mg | 5mg | 0% |
| Monounsaturated fat | 0.205g | 0.031g | 0% |
| Tryptophan | 0.175mg | 0.048mg | 0% |
| Threonine | 0.356mg | 0.089mg | 0% |
| Isoleucine | 0.383mg | 0.114mg | 0% |
| Leucine | 0.713mg | 0.208mg | 0% |
| Lysine | 0.391mg | 0.085mg | 0% |
| Methionine | 0.202mg | 0.048mg | 0% |
| Phenylalanine | 0.589mg | 0.145mg | 0% |
| Valine | 0.515mg | 0.139mg | 0% |
| Histidine | 0.236mg | 0.071mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
84%
21%
Comparison summary
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated fat?
Bulgur is lower in Saturated fat (difference - 0.293g)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 23)
Which food contains less Sodium?
Barley flour contains less Sodium (difference - 1mg)
Which food is cheaper?
Barley flour is cheaper (difference - $2)
Which food is richer in minerals?
Barley flour is relatively richer in minerals
Which food is richer in vitamins?
Barley flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)