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Bulgur dry vs. Barley — In-Depth Nutrition Comparison

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What are the main differences between Bulgur dry and Barley?

  • Bulgur dry is richer in Manganese, Vitamin B5, and Magnesium, yet Barley is richer in Selenium, Vitamin B1, Fiber, Copper, Iron, Vitamin B2, and Zinc.
  • Barley's daily need coverage for Selenium is 64% higher.
  • Bulgur dry has 4 times more Vitamin B5 than Barley. Bulgur dry has 1.045mg of Vitamin B5, while Barley has 0.282mg.

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

Infographic

Bulgur dry vs Barley 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 Magnesium +23.3%
Contains more Phosphorus +13.6%
Contains more Manganese +56.9%
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%
Equal in Calcium - 33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 135% 95% 114% 40% 2% 76% 166% 254% 206%
Contains more Magnesium +23.3%
Contains more Phosphorus +13.6%
Contains more Manganese +56.9%
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%
Equal in Calcium - 33

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.
:
5
Barley
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +270.6%
Contains more Folate +42.1%
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%
Equal in Vitamin B3 - 4.604
Equal in Vitamin B6 - 0.318
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%
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%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +270.6%
Contains more Folate +42.1%
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%
Equal in Vitamin B3 - 4.604
Equal in Vitamin B6 - 0.318

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Barley
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
29%
Bulgur dry
36%
Barley
Minerals Daily Need Coverage Score
96%
Bulgur dry
110%
Barley

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.