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% |
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 |
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% |