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Barley vs. Bulgur dry — In-Depth Nutrition Comparison

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What are the main differences between Barley and Bulgur dry?

  • Barley is richer in Selenium, Vitamin B1, Fiber, Copper, Iron, Vitamin B2, and Zinc, yet Bulgur dry is richer in Manganese, Vitamin B5, and Magnesium.
  • Barley's daily need coverage for Selenium is 64% higher.
  • Barley has 3 times more Vitamin B1 than Bulgur dry. Barley has 0.646mg of Vitamin B1, while Bulgur dry has 0.232mg.

We used Barley, hulled and Bulgur, dry types in this comparison.

Infographic

Barley vs Bulgur dry 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 Iron +46.3%
Contains more Potassium +10.2%
Contains less Sodium -29.4%
Contains more Zinc +43.5%
Contains more Copper +48.7%
Contains more Selenium +1539.1%
Contains more Magnesium +23.3%
Contains more Phosphorus +13.6%
Contains more Manganese +56.9%
Equal in Calcium - 35
Equal in Potassium - 410
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Iron +46.3%
Contains more Potassium +10.2%
Contains less Sodium -29.4%
Contains more Zinc +43.5%
Contains more Copper +48.7%
Contains more Selenium +1539.1%
Contains more Magnesium +23.3%
Contains more Phosphorus +13.6%
Contains more Manganese +56.9%
Equal in Calcium - 35
Equal in Potassium - 410

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.
Barley
5
:
Contains more Vitamin A +144.4%
Contains more Vitamin E +850%
Contains more Vitamin B1 +178.4%
Contains more Vitamin B2 +147.8%
Contains more Vitamin K +15.8%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +270.6%
Contains more Folate +42.1%
Equal in Vitamin B6 - 0.342
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin A +144.4%
Contains more Vitamin E +850%
Contains more Vitamin B1 +178.4%
Contains more Vitamin B2 +147.8%
Contains more Vitamin K +15.8%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +270.6%
Contains more Folate +42.1%
Equal in Vitamin B6 - 0.342

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +72.9%
Contains more Other +52.3%
Equal in Protein - 12.29
Equal in Carbs - 75.87
Equal in Water - 9
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Fats +72.9%
Contains more Other +52.3%
Equal in Protein - 12.29
Equal in Carbs - 75.87
Equal in Water - 9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +70.5%
Contains more Polyunsaturated fat +104.8%
Contains less Saturated Fat -51.9%
26% 16% 59%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +70.5%
Contains more Polyunsaturated fat +104.8%
Contains less Saturated Fat -51.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Barley Bulgur dry Opinion
Net carbs 56.18g 63.37g Bulgur dry
Protein 12.48g 12.29g Barley
Fats 2.3g 1.33g Barley
Carbs 73.48g 75.87g Bulgur dry
Calories 354kcal 342kcal Barley
Sugar 0.8g 0.41g Bulgur dry
Fiber 17.3g 12.5g Barley
Calcium 33mg 35mg Bulgur dry
Iron 3.6mg 2.46mg Barley
Magnesium 133mg 164mg Bulgur dry
Phosphorus 264mg 300mg Bulgur dry
Potassium 452mg 410mg Barley
Sodium 12mg 17mg Barley
Zinc 2.77mg 1.93mg Barley
Copper 0.498mg 0.335mg Barley
Manganese 1.943mg 3.048mg Bulgur dry
Selenium 37.7µg 2.3µg Barley
Vitamin A 22IU 9IU Barley
Vitamin A RAE 1µg 0µg Barley
Vitamin E 0.57mg 0.06mg Barley
Vitamin B1 0.646mg 0.232mg Barley
Vitamin B2 0.285mg 0.115mg Barley
Vitamin B3 4.604mg 5.114mg Bulgur dry
Vitamin B5 0.282mg 1.045mg Bulgur dry
Vitamin B6 0.318mg 0.342mg Bulgur dry
Folate 19µg 27µg Bulgur dry
Vitamin K 2.2µg 1.9µg Barley
Tryptophan 0.208mg 0.19mg Barley
Threonine 0.424mg 0.354mg Barley
Isoleucine 0.456mg 0.455mg Barley
Leucine 0.848mg 0.83mg Barley
Lysine 0.465mg 0.339mg Barley
Methionine 0.24mg 0.19mg Barley
Phenylalanine 0.7mg 0.58mg Barley
Valine 0.612mg 0.554mg Barley
Histidine 0.281mg 0.285mg Bulgur dry
Saturated Fat 0.482g 0.232g Bulgur dry
Monounsaturated Fat 0.295g 0.173g Barley
Polyunsaturated fat 1.108g 0.541g Barley

Which food is preferable for your diet?

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

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
36%
Barley
29%
Bulgur dry
Minerals Daily Need Coverage Score
110%
Barley
96%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.25g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 19)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.