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  6. Bulgur dry vs. Quinoa

Bulgur dry vs. Quinoa — In-Depth Nutrition Comparison

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How are bulgur dry and quinoa different?

  • Bulgur dry has more manganese, fiber, vitamin B3, magnesium, phosphorus, vitamin B6, copper, iron, vitamin B1, and zinc than quinoa.
  • Daily need coverage for manganese for bulgur dry is 105% higher.
  • Bulgur dry contains 12 times more vitamin B3 than quinoa. While bulgur dry contains 5.114mg of vitamin B3, quinoa contains only 0.412mg.

Bulgur, dry and Quinoa, cooked are the varieties used in this article.

Infographic

Bulgur dry vs Quinoa 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%
Quinoa
Quinoa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +156.3%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +138.4%
Contains more IronIron +65.1%
Contains more CopperCopper +74.5%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +97.4%
Contains more ManganeseManganese +383%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +21.7%

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.
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%
Quinoa
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin B1Vitamin B1 +116.8%
Contains more Vitamin B3Vitamin B3 +1141.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +178%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +22.2%
Contains more Vitamin EVitamin E +950%
Contains more FolateFolate +55.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Quinoa DV% diff.
Manganese 3.048mg 0.631mg 105%
Fiber 12.5g 2.8g 39%
Vitamin B3 5.114mg 0.412mg 29%
Magnesium 164mg 64mg 24%
Phosphorus 300mg 152mg 21%
Vitamin B5 1.045mg 21%
Carbs 75.87g 21.3g 18%
Vitamin B6 0.342mg 0.123mg 17%
Copper 0.335mg 0.192mg 16%
Protein 12.29g 4.4g 16%
Iron 2.46mg 1.49mg 12%
Calories 342kcal 120kcal 11%
Vitamin B1 0.232mg 0.107mg 10%
Zinc 1.93mg 1.09mg 8%
Starch 17.63g 7%
Potassium 410mg 172mg 7%
Vitamin E 0.06mg 0.63mg 4%
Folate 27µg 42µg 4%
Polyunsaturated fat 0.541g 1.078g 4%
Calcium 35mg 17mg 2%
Vitamin K 1.9µg 0µg 2%
Monounsaturated fat 0.173g 0.528g 1%
Selenium 2.3µg 2.8µg 1%
Fats 1.33g 1.92g 1%
Choline 28.1mg 23mg 1%
Net carbs 63.37g 18.5g N/A
Sugar 0.41g 0.87g N/A
Sodium 17mg 7mg 0%
Vitamin B2 0.115mg 0.11mg 0%
Saturated fat 0.232g 0.231g 0%
Tryptophan 0.19mg 0.052mg 0%
Threonine 0.354mg 0.131mg 0%
Isoleucine 0.455mg 0.157mg 0%
Leucine 0.83mg 0.261mg 0%
Lysine 0.339mg 0.239mg 0%
Methionine 0.19mg 0.096mg 0%
Phenylalanine 0.58mg 0.185mg 0%
Valine 0.554mg 0.185mg 0%
Histidine 0.285mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g 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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +179.3%
Contains more CarbsCarbs +256.2%
Contains more OtherOther +96.1%
Contains more FatsFats +44.4%
Contains more WaterWater +695.7%

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
Quinoa
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +205.2%
Contains more Poly. FatPolyunsaturated fat +99.3%
~equal in Saturated fat ~0.231g

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.