Bulgur dry vs. Millet raw — In-Depth Nutrition Comparison
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Summary of differences between bulgur dry and millet raw
- Bulgur dry has more manganese, fiber, magnesium, and potassium, while millet raw has more copper, vitamin B1, folate, vitamin B2, and iron.
- Bulgur dry covers your daily need for manganese, 62% more than millet raw.
- Bulgur dry contains 4 times more calcium than millet raw. While bulgur dry contains 35mg of calcium, millet raw contains only 8mg.
- Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of millet raw is 71.
These are the specific foods used in this comparison Bulgur, dry and Millet, raw.
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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 | +43.9% |
Contains more CalciumCalcium | +337.5% |
Contains more PotassiumPotassium | +110.3% |
Contains more ZincZinc | +14.9% |
Contains more ManganeseManganese | +86.8% |
Contains more IronIron | +22.4% |
Contains more CopperCopper | +123.9% |
Contains less SodiumSodium | -70.6% |
Contains more SeleniumSelenium | +17.4% |
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 EVitamin E | +20% |
Contains more Vitamin B5Vitamin B5 | +23.2% |
Contains more Vitamin KVitamin K | +111.1% |
Contains more CholineCholine | +∞% |
Contains more Vitamin B1Vitamin B1 | +81.5% |
Contains more Vitamin B2Vitamin B2 | +152.2% |
Contains more Vitamin B6Vitamin B6 | +12.3% |
Contains more FolateFolate | +214.8% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Manganese | 3.048mg | 1.632mg | 62% |
Copper | 0.335mg | 0.75mg | 46% |
Vitamin B1 | 0.232mg | 0.421mg | 16% |
Fiber | 12.5g | 8.5g | 16% |
Folate | 27µg | 85µg | 15% |
Vitamin B2 | 0.115mg | 0.29mg | 13% |
Magnesium | 164mg | 114mg | 12% |
Polyunsaturated fat | 0.541g | 2.134g | 11% |
Iron | 2.46mg | 3.01mg | 7% |
Potassium | 410mg | 195mg | 6% |
Choline | 28.1mg | 5% | |
Vitamin B5 | 1.045mg | 0.848mg | 4% |
Fats | 1.33g | 4.22g | 4% |
Calcium | 35mg | 8mg | 3% |
Protein | 12.29g | 11.02g | 3% |
Vitamin B6 | 0.342mg | 0.384mg | 3% |
Monounsaturated fat | 0.173g | 0.773g | 2% |
Vitamin B3 | 5.114mg | 4.72mg | 2% |
Saturated fat | 0.232g | 0.723g | 2% |
Calories | 342kcal | 378kcal | 2% |
Phosphorus | 300mg | 285mg | 2% |
Zinc | 1.93mg | 1.68mg | 2% |
Selenium | 2.3µg | 2.7µg | 1% |
Sodium | 17mg | 5mg | 1% |
Vitamin K | 1.9µg | 0.9µg | 1% |
Carbs | 75.87g | 72.85g | 1% |
Net carbs | 63.37g | 64.35g | N/A |
Sugar | 0.41g | N/A | |
Vitamin E | 0.06mg | 0.05mg | 0% |
Tryptophan | 0.19mg | 0.119mg | 0% |
Threonine | 0.354mg | 0.353mg | 0% |
Isoleucine | 0.455mg | 0.465mg | 0% |
Leucine | 0.83mg | 1.4mg | 0% |
Lysine | 0.339mg | 0.212mg | 0% |
Methionine | 0.19mg | 0.221mg | 0% |
Phenylalanine | 0.58mg | 0.58mg | 0% |
Valine | 0.554mg | 0.578mg | 0% |
Histidine | 0.285mg | 0.236mg | 0% |
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:
11.02 g
Fats:
4.22 g
Carbs:
72.85 g
Water:
8.67 g
Other:
3.24 g
Contains more ProteinProtein | +11.5% |
Contains more FatsFats | +217.3% |
Contains more OtherOther | +114.6% |
~equal in
Carbs
~72.85g
~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
0.723 g
Monounsaturated fat:
Mono. Fat
0.773 g
Polyunsaturated fat:
Poly. Fat
2.134 g
Contains less Sat. FatSaturated fat | -67.9% |
Contains more Mono. FatMonounsaturated fat | +346.8% |
Contains more Poly. FatPolyunsaturated fat | +294.5% |