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Barley vs Bulgur - In-Depth Nutrition Comparison

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What are the main differences between Barley and Bulgur?

  • Barley is richer in Selenium, Vitamin B1, Fiber, Copper, Iron, Vitamin B2, and Zinc, yet Bulgur 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. Barley has 0.646mg of Vitamin B1, while Bulgur has 0.232mg.

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

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Barley vs Bulgur infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
5
:
3
Bulgur
Contains more Iron +46.3%
Contains more Potassium +10.2%
Contains more Copper +48.7%
Contains more Zinc +43.5%
Contains less Sodium -29.4%
Contains more Magnesium +23.3%
Contains more Phosphorus +13.6%
Equal in Calcium - 35
Equal in Potassium - 410
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +46.3%
Contains more Potassium +10.2%
Contains more Copper +48.7%
Contains more Zinc +43.5%
Contains less Sodium -29.4%
Contains more Magnesium +23.3%
Contains more Phosphorus +13.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Barley
5
:
4
Bulgur
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 12% 0% 162% 66% 87% 17% 74% 0% 6% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Barley
29
Bulgur
Mineral Summary Score
80
Barley
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Barley
74%
Bulgur
Carbohydrates
73%
Barley
76%
Bulgur
Fats
11%
Barley
6%
Bulgur

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Barley Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur 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.

All nutrients comparison - raw data values

Nutrient Barley Bulgur Opinion
Calories 354 342 Barley
Protein 12.48 12.29 Barley
Fats 2.3 1.33 Barley
Vitamin C 0 0
Carbs 73.48 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 3.6 2.46 Barley
Calcium 33 35 Bulgur
Potassium 452 410 Barley
Magnesium 133 164 Bulgur
Sugar 0.8 0.41 Bulgur
Fiber 17.3 12.5 Barley
Copper 0.498 0.335 Barley
Zinc 2.77 1.93 Barley
Starch
Phosphorus 264 300 Bulgur
Sodium 12 17 Barley
Vitamin A 22 9 Barley
Vitamin E 0.57 0.06 Barley
Vitamin D 0 0
Vitamin B1 0.646 0.232 Barley
Vitamin B2 0.285 0.115 Barley
Vitamin B3 4.604 5.114 Bulgur
Vitamin B5 0.282 1.045 Bulgur
Vitamin B6 0.318 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 2.2 1.9 Barley
Folate 19 27 Bulgur
Trans Fat
Saturated Fat 0.482 0.232 Bulgur
Monounsaturated Fat 0.295 0.173 Barley
Polyunsaturated fat 1.108 0.541 Barley
Tryptophan 0.208 0.19 Barley
Threonine 0.424 0.354 Barley
Isoleucine 0.456 0.455 Barley
Leucine 0.848 0.83 Barley
Lysine 0.465 0.339 Barley
Methionine 0.24 0.19 Barley
Phenylalanine 0.7 0.58 Barley
Valine 0.612 0.554 Barley
Histidine 0.281 0.285 Bulgur
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Bulgur - 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.