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Barley vs. Bulgur — Health Impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on May 04, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Barley
vs
Bulgur

Summary

Barley is denser in nutrients, containing more net carbs and protein. Barley provides two times more vitamin B3 and two and a half times more vitamin A, while bulgur contains higher amounts of dietary fiber. Barley is a better source of minerals, including iron, phosphorus, potassium, zinc, and copper

Introduction

Bulgur and barley are different grains with significant nutrient content. In this article, we will discuss their nutrition and health impact differences.  

Bulgur is a ground, cracked wheat that is partially cooked and dried for easy preparation. It is a well-known whole grain in Middle Eastern cuisine used to prepare pilaf or tabbouleh

Barley belongs to the grass family. It is a famous cereal grain cultivated worldwide, usually in regions with a temperate climate. Barley is commonly used for making bread, soups, and alcoholic beverages, especially beer

According to classification, bulgur and barley are two species from the same family - Poaceae

Actual differences

Bulgur and barley differ in taste, texture, and use

Technically, bulgur is wheat that is parboiled, dried, then cracked into smaller pieces. Bulgur has two common varieties: yellow and dark. The first has a coarse texture, while the dark bulgur's texture is softer

On the other hand, barley can be yellow, brown, or purple, depending on its flavonoid content. This whole grain has a chewy texture

Bulgur has an earthy and nutty flavor, while barley tastes lighter and mild. Bulgur can be an excellent substitute for quinoa and rice. Check the bulgur vs. quinoa comparison article for more information. Barley can be used as a substitute for farro, buckwheat, or quinoa

Nutrition 

In the sections below, you will find information about the nutritional content of 100g servings of cooked barley and bulgur

The average serving size for these grains is one cup, equalling 182g for bulgur and 157g for barley

Macronutrients

Barley is denser in nutrients than bulgur. Bulgur contains 78% of water, 19% of carbs, and 3% of other nutrients, while barley comprises 69% of water, 28% of carbohydrates, and 3% of other nutrients

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
2
:
3
Bulgur
Contains more Fats +83.3%
Contains more Carbs +51.9%
Contains more Protein +36.3%
Contains more Water +13%
Contains more Other +21.4%
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 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 Fats +83.3%
Contains more Carbs +51.9%
Contains more Protein +36.3%
Contains more Water +13%
Contains more Other +21.4%
 

Calories

Bulgur can be classified as a low-calorie food, while barley fits in the medium-calorie foods group. 

Barley is notably higher in calories, containing 40 more calories per every 100g. Per 100g, bulgur contains 83 calories, while barley provides 123 calories

Carbohydrates

Barley is 10g higher in net carbs than bulgur in each 100g serving, while bulgur is 0.7g richer in dietary fiber, resulting in barley being higher in overall carbs.

100g serving size of bulgur contains 18.6g of carbs, 76% of which are net carbs and 24% - dietary fiber, while the same size of barley provides 28.3g of carbs, 86% of which are net carbs and 14% - dietary fiber

Barley is an excellent source of dietary fiber. It contains nearly three times more of this nutrient than oats. Barley is especially rich in soluble fiber

Protein

Bulgur is slightly higher in protein, containing 3.1g per 100g, while barley has 2.3g. These grains contain some amounts of essential amino acids. However, they are relatively low in proteins. 

Fats

Bulgur and barley contain less than one gram of fat per 100g. Most of the fats present in these grains are unsaturated. Hence, the fat content can be neglected. 

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
2
:
1
Bulgur
Contains more Monounsaturated Fat +83.9%
Contains more Polyunsaturated fat +118.4%
Contains less Saturated Fat -54.8%
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +83.9%
Contains more Polyunsaturated fat +118.4%
Contains less Saturated Fat -54.8%
 

Vitamins

Barley is more affluent in most vitamins, containing two times more vitamin B3, two and a half times more vitamin A, and overall more vitamins B1, B2, B6, and K.

Bulgur has more than two times more vitamin B5 and more folate /vitamin B9/ than barley. 

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
6
:
2
Bulgur
Contains more Vitamin A +250%
Contains more Vitamin B1 +45.6%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +106.3%
Contains more Vitamin B6 +38.6%
Contains more Vitamin K +60%
Contains more Vitamin B5 +154.8%
Contains more Folate +12.5%
Equal in Vitamin E - 0.01
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% 21% 15% 39% 9% 27% 12% 0% 2%
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 A +250%
Contains more Vitamin B1 +45.6%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +106.3%
Contains more Vitamin B6 +38.6%
Contains more Vitamin K +60%
Contains more Vitamin B5 +154.8%
Contains more Folate +12.5%
Equal in Vitamin E - 0.01
 

Minerals

Barley is the absolute winner in this section. It is notably higher in most minerals: iron, phosphorus, potassium, zinc, and copper

Barley covers 50% of the DV for iron

Bulgur is richer in magnesium. Barley contains less sodium

Glycemic index 

According to measurements, bulgur has an average GI of 47, falling into the list of low-glycemic index foods (1). Barey's average glycemic index equals 28, suggesting it to be a low-glycemic index food too. 

For more information, please read these in-depth articles: the glycemic index of barley and the glycemic index of bulgur

You can also check our glycemic index chart page to learn more about other foods' glycemic indexes. 

Health impact

Diabetes

Both bulgur and barley, as was already mentioned, have low glycemic index values. However, barley's GI tends to be lower. These low values show that consuming these grains causes blood glucose levels to rise gradually rather than rapidly.

As a study indicates, whole grains, such as bulgur and barley, can lower the risk of development of type 2 diabetes. Type 2 diabetes and obesity are two metabolic diseases that whole-grain phytochemicals may help treat (2). Whole grain consumption improves insulin sensitivity, which is damaged during type two diabetes. Thus, whole grains can protect from the development of metabolic diseases (3). 

Gluten intolerance

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Gluten is a protein in grains such as wheat, barley, bulgur, etc. People with gluten-related disorders, such as celiac disease and non-celiac gluten sensitivity, must avoid consuming these foods as they will likely trigger the disease (4) (5). The most common symptoms of these diseases include diarrhea, stomach pain, and bloating

Both barley and bulgur are not gluten-free. Hence, people with gluten intolerance should avoid eating these grains. 

FODMAPs

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Barley and one serving of bulgur are high in FODMAPs - poorly absorbed carbohydrates, causing abdominal pain, bloating, flatulence, and diarrhea. Half-serving bulgur is considered low FODMAP and may be consumed during such diets.

Cardiovascular health

Whole grain consumption (such as barley and bulgur) is linked to a lower cardiovascular disease risk (6). 

Whole grain food products have high dietary fiber content, which results in a higher potential for cardiovascular disease prevention and a lower risk of atherosclerosis development (7). 

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: May 04, 2023
Medically reviewed by Elen Khachatrian

Infographic

Barley 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.
Barley
8
:
2
Bulgur
Contains more Iron +38.5%
Contains more Phosphorus +35%
Contains more Potassium +36.8%
Contains less Sodium -40%
Contains more Zinc +43.9%
Contains more Copper +40%
Contains more Selenium +1333.3%
Contains more Magnesium +45.5%
Contains more Manganese +135.1%
Equal in Calcium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Iron +38.5%
Contains more Phosphorus +35%
Contains more Potassium +36.8%
Contains less Sodium -40%
Contains more Zinc +43.9%
Contains more Copper +40%
Contains more Selenium +1333.3%
Contains more Magnesium +45.5%
Contains more Manganese +135.1%
Equal in Calcium - 10

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
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index 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 Bulgur Opinion
Net carbs 24.42g 14.08g Barley
Protein 2.26g 3.08g Bulgur
Fats 0.44g 0.24g Barley
Carbs 28.22g 18.58g Barley
Calories 123kcal 83kcal Barley
Sugar 0.28g 0.1g Bulgur
Fiber 3.8g 4.5g Bulgur
Calcium 11mg 10mg Barley
Iron 1.33mg 0.96mg Barley
Magnesium 22mg 32mg Bulgur
Phosphorus 54mg 40mg Barley
Potassium 93mg 68mg Barley
Sodium 3mg 5mg Barley
Zinc 0.82mg 0.57mg Barley
Copper 0.105mg 0.075mg Barley
Manganese 0.259mg 0.609mg Bulgur
Selenium 8.6µg 0.6µg Barley
Vitamin A 7IU 2IU Barley
Vitamin E 0.01mg 0.01mg
Vitamin B1 0.083mg 0.057mg Barley
Vitamin B2 0.062mg 0.028mg Barley
Vitamin B3 2.063mg 1mg Barley
Vitamin B5 0.135mg 0.344mg Bulgur
Vitamin B6 0.115mg 0.083mg Barley
Folate 16µg 18µg Bulgur
Vitamin K 0.8µg 0.5µg Barley
Tryptophan 0.038mg 0.048mg Bulgur
Threonine 0.077mg 0.089mg Bulgur
Isoleucine 0.083mg 0.114mg Bulgur
Leucine 0.154mg 0.208mg Bulgur
Lysine 0.084mg 0.085mg Bulgur
Methionine 0.043mg 0.048mg Bulgur
Phenylalanine 0.127mg 0.145mg Bulgur
Valine 0.111mg 0.139mg Bulgur
Histidine 0.051mg 0.071mg Bulgur
Saturated Fat 0.093g 0.042g Bulgur
Monounsaturated Fat 0.057g 0.031g Barley
Polyunsaturated fat 0.214g 0.098g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley 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
10%
Barley
8%
Bulgur
Minerals Daily Need Coverage Score
24%
Barley
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.051g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 2mg)
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 is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.