Bulgur dry vs. Millet flour — In-Depth Nutrition Comparison
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How are bulgur dry and millet flour different?
- Bulgur dry is higher in manganese, fiber, magnesium, and potassium; however, millet flour is richer in selenium, copper, iron, vitamin B1, zinc, and vitamin B3.
- Daily need coverage for manganese for bulgur dry is 89% higher.
- Bulgur dry contains 4 times more fiber than millet flour. While bulgur dry contains 12.5g of fiber, millet flour contains only 3.5g.
- Bulgur dry has a lower glycemic index (47) than millet flour (70).
Bulgur, dry and Millet flour are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +37.8% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +83% |
| Contains more ManganeseManganese | +204.2% |
| Contains more IronIron | +60.2% |
| Contains more CopperCopper | +59.7% |
| Contains more ZincZinc | +36.3% |
| Contains less SodiumSodium | -76.5% |
| Contains more SeleniumSelenium | +1321.7% |
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 B2Vitamin B2 | +57.5% |
| Contains more Vitamin KVitamin K | +137.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +83.3% |
| Contains more Vitamin B1Vitamin B1 | +78% |
| Contains more Vitamin B3Vitamin B3 | +17.7% |
| Contains more Vitamin B5Vitamin B5 | +21.2% |
| Contains more FolateFolate | +55.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
| Contains more ProteinProtein | +14.3% |
| Contains more OtherOther | +24.8% |
| Contains more FatsFats | +219.5% |
~equal in
Carbs
~75.12g
~equal in
Water
~8.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
| Contains less Sat. FatSaturated fat | -56.7% |
| Contains more Mono. FatMonounsaturated fat | +434.1% |
| Contains more Poly. FatPolyunsaturated fat | +383.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 3.048mg | 1.002mg | 89% |
| Selenium | 2.3µg | 32.7µg | 55% |
| Fiber | 12.5g | 3.5g | 36% |
| Starch | 69.88g | 29% | |
| Copper | 0.335mg | 0.535mg | 22% |
| Iron | 2.46mg | 3.94mg | 19% |
| Vitamin B1 | 0.232mg | 0.413mg | 15% |
| Polyunsaturated fat | 0.541g | 2.618g | 14% |
| Magnesium | 164mg | 119mg | 11% |
| Zinc | 1.93mg | 2.63mg | 6% |
| Vitamin B3 | 5.114mg | 6.02mg | 6% |
| Potassium | 410mg | 224mg | 5% |
| Choline | 28.1mg | 5% | |
| Folate | 27µg | 42µg | 4% |
| Vitamin B5 | 1.045mg | 1.267mg | 4% |
| Fats | 1.33g | 4.25g | 4% |
| Vitamin B2 | 0.115mg | 0.073mg | 3% |
| Protein | 12.29g | 10.75g | 3% |
| Monounsaturated fat | 0.173g | 0.924g | 2% |
| Vitamin B6 | 0.342mg | 0.372mg | 2% |
| Calories | 342kcal | 382kcal | 2% |
| Calcium | 35mg | 14mg | 2% |
| Phosphorus | 300mg | 285mg | 2% |
| Sodium | 17mg | 4mg | 1% |
| Vitamin K | 1.9µg | 0.8µg | 1% |
| Saturated fat | 0.232g | 0.536g | 1% |
| Carbs | 75.87g | 75.12g | 0% |
| Net carbs | 63.37g | 71.62g | N/A |
| Sugar | 0.41g | 1.66g | N/A |
| Vitamin E | 0.06mg | 0.11mg | 0% |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.19mg | 0.17mg | 0% |
| Threonine | 0.354mg | 0.354mg | 0% |
| Isoleucine | 0.455mg | 0.473mg | 0% |
| Leucine | 0.83mg | 1.537mg | 0% |
| Lysine | 0.339mg | 0.144mg | 0% |
| Methionine | 0.19mg | 0.319mg | 0% |
| Phenylalanine | 0.58mg | 0.675mg | 0% |
| Valine | 0.554mg | 0.584mg | 0% |
| Histidine | 0.285mg | 0.257mg | 0% |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.549g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
28%
33%
Minerals Daily Need Coverage Score
96%
94%
Comparison summary
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 13mg)
Which food is cheaper?
Millet flour is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated fat?
Bulgur dry is lower in Saturated fat (difference - 0.304g)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 23)
Which food is richer in minerals?
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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.