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  6. Bulgur dry vs. Millet flour

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.

Infographic

Bulgur dry vs Millet flour 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
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%
~equal in Phosphorus ~285mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.372mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Millet flour 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
11% 4% 75% 9%
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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
13% 23% 64%
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%

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.