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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 for 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.
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +507.4%
Contains more PotassiumPotassium +135.6%
Contains more IronIron +232.4%
Contains more CopperCopper +18%
Contains more ZincZinc +89.2%
Contains more PhosphorusPhosphorus +96.1%
Contains more ManganeseManganese +194.5%
Contains more CalciumCalcium +102.9%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +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.
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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B5Vitamin B5 +55.5%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +237.5%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +32.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.224mg
~equal in Vitamin B3 ~5.048mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Semolina DV% diff.
Manganese 3.048mg 1.035mg 88%
Fiber 12.5g 1.8g 43%
Magnesium 164mg 27mg 33%
Selenium 2.3µg 19.9µg 32%
Starch 68.29g 28%
Iron 2.46mg 0.74mg 22%
Phosphorus 300mg 153mg 21%
Protein 12.29g 7.51g 10%
Zinc 1.93mg 1.02mg 8%
Vitamin B6 0.342mg 0.452mg 8%
Potassium 410mg 174mg 7%
Vitamin B5 1.045mg 0.672mg 7%
Copper 0.335mg 0.284mg 6%
Folate 27µg 8µg 5%
Choline 28.1mg 5%
Vitamin B2 0.115mg 0.05mg 5%
Calcium 35mg 71mg 4%
Vitamin K 1.9µg 0.1µg 2%
Calories 342kcal 374kcal 2%
Carbs 75.87g 80.89g 2%
Vitamin B1 0.232mg 0.224mg 1%
Polyunsaturated fat 0.541g 0.322g 1%
Sodium 17mg 2mg 1%
Fats 1.33g 1.03g 0%
Net carbs 63.37g 79.09g N/A
Sugar 0.41g 0.33g N/A
Vitamin E 0.06mg 0.03mg 0%
Vitamin B3 5.114mg 5.048mg 0%
Saturated fat 0.232g 0.294g 0%
Monounsaturated fat 0.173g 0.258g 0%
Tryptophan 0.19mg 0.103mg 0%
Threonine 0.354mg 0.271mg 0%
Isoleucine 0.455mg 0.339mg 0%
Leucine 0.83mg 0.656mg 0%
Lysine 0.339mg 0.215mg 0%
Methionine 0.19mg 0.183mg 0%
Phenylalanine 0.58mg 0.398mg 0%
Valine 0.554mg 0.47mg 0%
Histidine 0.285mg 0.185mg 0%
Fructose 0.02g 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
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 ProteinProtein +63.6%
Contains more FatsFats +29.1%
Contains more OtherOther +112.7%
~equal in Carbs ~80.89g
~equal in Water ~9.86g

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -21.1%
Contains more Poly. FatPolyunsaturated fat +68%
Contains more Mono. FatMonounsaturated fat +49.1%

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.