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  6. Bulgur dry vs. Millet raw

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.

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" 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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%
~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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.72mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Millet raw 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
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 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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
20% 21% 59%
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%

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 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.