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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.

Infographic

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 less Sodium -29.4%
Contains more Zinc +43.5%
Contains more Copper +48.7%
Contains more Magnesium +23.3%
Contains more Phosphorus +13.6%
Equal in Calcium - 35
Equal in Potassium - 410
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
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 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 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

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

All nutrients comparison - raw data values

Nutrient Barley Bulgur Opinion
Net carbs 56.18g 63.37g Bulgur
Protein 12.48g 12.29g Barley
Fats 2.3g 1.33g Barley
Carbs 73.48g 75.87g Bulgur
Calories 354kcal 342kcal Barley
Starch g g
Fructose g g
Sugar 0.8g 0.41g Bulgur
Fiber 17.3g 12.5g Barley
Calcium 33mg 35mg Bulgur
Iron 3.6mg 2.46mg Barley
Magnesium 133mg 164mg Bulgur
Phosphorus 264mg 300mg Bulgur
Potassium 452mg 410mg Barley
Sodium 12mg 17mg Barley
Zinc 2.77mg 1.93mg Barley
Copper 0.498mg 0.335mg Barley
Vitamin A 22IU 9IU Barley
Vitamin E 0.57mg 0.06mg Barley
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.646mg 0.232mg Barley
Vitamin B2 0.285mg 0.115mg Barley
Vitamin B3 4.604mg 5.114mg Bulgur
Vitamin B5 0.282mg 1.045mg Bulgur
Vitamin B6 0.318mg 0.342mg Bulgur
Folate 19µg 27µg Bulgur
Vitamin B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.482g 0.232g Bulgur
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
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.