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Bulgur dry vs. Couscous — In-Depth Nutrition Comparison

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Differences between Bulgur dry and Couscous

  • Bulgur dry has more Manganese, Fiber, Phosphorus, Magnesium, Copper, Iron, Vitamin B3, Vitamin B6, and Zinc, while Couscous has more Selenium.
  • Bulgur dry's daily need coverage for Manganese is 129% higher.
  • Couscous contains 21 times less Magnesium than Bulgur dry. Bulgur dry contains 164mg of Magnesium, while Couscous contains 8mg.

The food types used in this comparison are Bulgur, dry and Couscous, cooked.

Infographic

Bulgur dry vs Couscous 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 Calcium +337.5%
Contains more Iron +547.4%
Contains more Magnesium +1950%
Contains more Phosphorus +1263.6%
Contains more Potassium +606.9%
Contains more Zinc +642.3%
Contains more Copper +717.1%
Contains more Manganese +3528.6%
Contains less Sodium -70.6%
Contains more Selenium +1095.7%
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 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +337.5%
Contains more Iron +547.4%
Contains more Magnesium +1950%
Contains more Phosphorus +1263.6%
Contains more Potassium +606.9%
Contains more Zinc +642.3%
Contains more Copper +717.1%
Contains more Manganese +3528.6%
Contains less Sodium -70.6%
Contains more Selenium +1095.7%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +268.3%
Contains more Vitamin B2 +325.9%
Contains more Vitamin B3 +420.2%
Contains more Vitamin B5 +181.7%
Contains more Vitamin B6 +570.6%
Contains more Folate +80%
Contains more Vitamin K +1800%
Contains more Vitamin E +116.7%
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 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +268.3%
Contains more Vitamin B2 +325.9%
Contains more Vitamin B3 +420.2%
Contains more Vitamin B5 +181.7%
Contains more Vitamin B6 +570.6%
Contains more Folate +80%
Contains more Vitamin K +1800%
Contains more Vitamin E +116.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +224.3%
Contains more Fats +731.3%
Contains more Carbs +226.7%
Contains more Other +480.8%
Contains more Water +706.3%
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more Protein +224.3%
Contains more Fats +731.3%
Contains more Carbs +226.7%
Contains more Other +480.8%
Contains more Water +706.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +686.4%
Contains more Polyunsaturated fat +745.3%
Contains less Saturated Fat -87.5%
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +686.4%
Contains more Polyunsaturated fat +745.3%
Contains less Saturated Fat -87.5%

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 Couscous
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Couscous Opinion
Net carbs 63.37g 21.82g Bulgur dry
Protein 12.29g 3.79g Bulgur dry
Fats 1.33g 0.16g Bulgur dry
Carbs 75.87g 23.22g Bulgur dry
Calories 342kcal 112kcal Bulgur dry
Sugar 0.41g 0.1g Couscous
Fiber 12.5g 1.4g Bulgur dry
Calcium 35mg 8mg Bulgur dry
Iron 2.46mg 0.38mg Bulgur dry
Magnesium 164mg 8mg Bulgur dry
Phosphorus 300mg 22mg Bulgur dry
Potassium 410mg 58mg Bulgur dry
Sodium 17mg 5mg Couscous
Zinc 1.93mg 0.26mg Bulgur dry
Copper 0.335mg 0.041mg Bulgur dry
Manganese 3.048mg 0.084mg Bulgur dry
Selenium 2.3µg 27.5µg Couscous
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.13mg Couscous
Vitamin B1 0.232mg 0.063mg Bulgur dry
Vitamin B2 0.115mg 0.027mg Bulgur dry
Vitamin B3 5.114mg 0.983mg Bulgur dry
Vitamin B5 1.045mg 0.371mg Bulgur dry
Vitamin B6 0.342mg 0.051mg Bulgur dry
Folate 27µg 15µg Bulgur dry
Vitamin K 1.9µg 0.1µg Bulgur dry
Tryptophan 0.19mg 0.049mg Bulgur dry
Threonine 0.354mg 0.1mg Bulgur dry
Isoleucine 0.455mg 0.147mg Bulgur dry
Leucine 0.83mg 0.259mg Bulgur dry
Lysine 0.339mg 0.073mg Bulgur dry
Methionine 0.19mg 0.059mg Bulgur dry
Phenylalanine 0.58mg 0.184mg Bulgur dry
Valine 0.554mg 0.162mg Bulgur dry
Histidine 0.285mg 0.077mg Bulgur dry
Saturated Fat 0.232g 0.029g Couscous
Monounsaturated Fat 0.173g 0.022g Bulgur dry
Polyunsaturated fat 0.541g 0.064g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Couscous
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
7%
Couscous
Minerals Daily Need Coverage Score
96%
Bulgur dry
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.203g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.