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  6. Bulgur dry vs. Semolina

Bulgur dry vs. Semolina — In-Depth Nutrition Comparison

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How are Bulgur dry and Semolina different?

  • Bulgur dry is richer in Manganese, Fiber, Magnesium, Iron, Phosphorus, Zinc, Vitamin B5, and Potassium, while Semolina is higher in Selenium, and Vitamin B6.
  • Bulgur dry covers your daily need of Manganese 88% more than Semolina.
  • Bulgur dry contains 7 times more Fiber than Semolina. Bulgur dry contains 12.5g of Fiber, while Semolina contains 1.8g.

Bulgur, dry and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Bulgur dry vs Semolina 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.
Bulgur dry
Bulgur dry
7
:
3
Semolina
Semolina
Contains more Iron +232.4%
Contains more Magnesium +507.4%
Contains more Phosphorus +96.1%
Contains more Potassium +135.6%
Contains more Zinc +89.2%
Contains more Copper +18%
Contains more Manganese +194.5%
Contains more Calcium +102.9%
Contains less Sodium -88.2%
Contains more Selenium +765.2%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +232.4%
Contains more Magnesium +507.4%
Contains more Phosphorus +96.1%
Contains more Potassium +135.6%
Contains more Zinc +89.2%
Contains more Copper +18%
Contains more Manganese +194.5%
Contains more Calcium +102.9%
Contains less Sodium -88.2%
Contains more Selenium +765.2%

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.
Bulgur dry
Bulgur dry
8
:
1
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +130%
Contains more Vitamin B5 +55.5%
Contains more Folate +237.5%
Contains more Vitamin K +1800%
Contains more Vitamin B6 +32.2%
Equal in Vitamin B1 - 0.224
Equal in Vitamin B3 - 5.048
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%
Semolina
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% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +130%
Contains more Vitamin B5 +55.5%
Contains more Folate +237.5%
Contains more Vitamin K +1800%
Contains more Vitamin B6 +32.2%
Equal in Vitamin B1 - 0.224
Equal in Vitamin B3 - 5.048

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
3
:
2
Semolina
Semolina
Contains more Protein +63.6%
Contains more Fats +29.1%
Contains more Other +112.7%
Equal in Carbs - 80.89
Equal in Water - 9.86
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Protein +63.6%
Contains more Fats +29.1%
Contains more Other +112.7%
Equal in Carbs - 80.89
Equal in Water - 9.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Semolina
Semolina
Contains less Saturated Fat -21.1%
Contains more Polyunsaturated fat +68%
Contains more Monounsaturated Fat +49.1%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -21.1%
Contains more Polyunsaturated fat +68%
Contains more Monounsaturated Fat +49.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Semolina
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Semolina Opinion
Net carbs 63.37g 79.09g Semolina
Protein 12.29g 7.51g Bulgur dry
Fats 1.33g 1.03g Bulgur dry
Carbs 75.87g 80.89g Semolina
Calories 342kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.41g 0.33g Semolina
Fiber 12.5g 1.8g Bulgur dry
Calcium 35mg 71mg Semolina
Iron 2.46mg 0.74mg Bulgur dry
Magnesium 164mg 27mg Bulgur dry
Phosphorus 300mg 153mg Bulgur dry
Potassium 410mg 174mg Bulgur dry
Sodium 17mg 2mg Semolina
Zinc 1.93mg 1.02mg Bulgur dry
Copper 0.335mg 0.284mg Bulgur dry
Manganese 3.048mg 1.035mg Bulgur dry
Selenium 2.3µg 19.9µg Semolina
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.03mg Bulgur dry
Vitamin B1 0.232mg 0.224mg Bulgur dry
Vitamin B2 0.115mg 0.05mg Bulgur dry
Vitamin B3 5.114mg 5.048mg Bulgur dry
Vitamin B5 1.045mg 0.672mg Bulgur dry
Vitamin B6 0.342mg 0.452mg Semolina
Folate 27µg 8µg Bulgur dry
Vitamin K 1.9µg 0.1µg Bulgur dry
Tryptophan 0.19mg 0.103mg Bulgur dry
Threonine 0.354mg 0.271mg Bulgur dry
Isoleucine 0.455mg 0.339mg Bulgur dry
Leucine 0.83mg 0.656mg Bulgur dry
Lysine 0.339mg 0.215mg Bulgur dry
Methionine 0.19mg 0.183mg Bulgur dry
Phenylalanine 0.58mg 0.398mg Bulgur dry
Valine 0.554mg 0.47mg Bulgur dry
Histidine 0.285mg 0.185mg Bulgur dry
Saturated Fat 0.232g 0.294g Bulgur dry
Monounsaturated Fat 0.173g 0.258g Semolina
Polyunsaturated fat 0.541g 0.322g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Semolina
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Bulgur dry
26%
Semolina
Minerals Daily Need Coverage Score
96%
Bulgur dry
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 15mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.