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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 of 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.

These are the specific foods used in this comparison Bulgur, dry and Millet, raw.

Infographic

Bulgur dry vs Millet raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur dry
Bulgur dry
5
:
3
Millet raw
Millet raw
Contains more Calcium +337.5%
Contains more Magnesium +43.9%
Contains more Potassium +110.3%
Contains more Zinc +14.9%
Contains more Iron +22.4%
Contains less Sodium -70.6%
Contains more Copper +123.9%
Equal in Phosphorus - 285
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +337.5%
Contains more Magnesium +43.9%
Contains more Potassium +110.3%
Contains more Zinc +14.9%
Contains more Iron +22.4%
Contains less Sodium -70.6%
Contains more Copper +123.9%
Equal in Phosphorus - 285

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur dry
Bulgur dry
5
:
4
Millet raw
Millet raw
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +81.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +12.3%
Contains more Folate +214.8%
Equal in Vitamin B3 - 4.72
Bulgur dry
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%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +81.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +12.3%
Contains more Folate +214.8%
Equal in Vitamin B3 - 4.72

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
3
:
2
Millet raw
Millet raw
Contains more Protein +11.5%
Contains more Fats +217.3%
Contains more Other +114.6%
Equal in Carbs - 72.85
Equal in Water - 8.67
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Protein +11.5%
Contains more Fats +217.3%
Contains more Other +114.6%
Equal in Carbs - 72.85
Equal in Water - 8.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +346.8%
Contains more Polyunsaturated fat +294.5%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +346.8%
Contains more Polyunsaturated fat +294.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur dry Millet raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Millet raw Opinion
Net carbs 63.37g 64.35g Millet raw
Protein 12.29g 11.02g Bulgur dry
Fats 1.33g 4.22g Millet raw
Carbs 75.87g 72.85g Bulgur dry
Calories 342kcal 378kcal Millet raw
Sugar 0.41g Millet raw
Fiber 12.5g 8.5g Bulgur dry
Calcium 35mg 8mg Bulgur dry
Iron 2.46mg 3.01mg Millet raw
Magnesium 164mg 114mg Bulgur dry
Phosphorus 300mg 285mg Bulgur dry
Potassium 410mg 195mg Bulgur dry
Sodium 17mg 5mg Millet raw
Zinc 1.93mg 1.68mg Bulgur dry
Copper 0.335mg 0.75mg Millet raw
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.05mg Bulgur dry
Vitamin B1 0.232mg 0.421mg Millet raw
Vitamin B2 0.115mg 0.29mg Millet raw
Vitamin B3 5.114mg 4.72mg Bulgur dry
Vitamin B5 1.045mg 0.848mg Bulgur dry
Vitamin B6 0.342mg 0.384mg Millet raw
Folate 27µg 85µg Millet raw
Vitamin K 1.9µg 0.9µg Bulgur dry
Tryptophan 0.19mg 0.119mg Bulgur dry
Threonine 0.354mg 0.353mg Bulgur dry
Isoleucine 0.455mg 0.465mg Millet raw
Leucine 0.83mg 1.4mg Millet raw
Lysine 0.339mg 0.212mg Bulgur dry
Methionine 0.19mg 0.221mg Millet raw
Phenylalanine 0.58mg 0.58mg
Valine 0.554mg 0.578mg Millet raw
Histidine 0.285mg 0.236mg Bulgur dry
Saturated Fat 0.232g 0.723g Bulgur dry
Monounsaturated Fat 0.173g 0.773g Millet raw
Polyunsaturated fat 0.541g 2.134g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Millet raw
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
Bulgur dry
39%
Millet raw
Minerals Daily Need Coverage Score
69%
Bulgur dry
79%
Millet raw

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 12mg)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.491g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.