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Bulgur dry vs Wheat - In-Depth Nutrition Comparison

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How are Bulgur dry and Wheat different?

  • Wheat is higher than Bulgur dry in Selenium, Phosphorus, Copper, Zinc, Vitamin B1, Iron, Vitamin B3, and Vitamin B6.
  • Wheat covers your daily need of Selenium 158% more than Bulgur dry.

Bulgur, dry and Wheat, durum types were used in this article.

Infographic

Bulgur dry vs Wheat  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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +13.9%
Contains more Iron +43.1%
Contains more Phosphorus +69.3%
Contains less Sodium -88.2%
Contains more Zinc +115.5%
Contains more Copper +65.1%
Equal in Calcium - 34
Equal in Potassium - 431
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Magnesium +13.9%
Contains more Iron +43.1%
Contains more Phosphorus +69.3%
Contains less Sodium -88.2%
Contains more Zinc +115.5%
Contains more Copper +65.1%
Equal in Calcium - 34
Equal in Potassium - 431

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.8%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B3 +31.8%
Contains more Vitamin B6 +22.5%
Contains more Folate +59.3%
Equal in Vitamin B2 - 0.121
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.8%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B3 +31.8%
Contains more Vitamin B6 +22.5%
Contains more Folate +59.3%
Equal in Vitamin B2 - 0.121

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.3%
Contains more Fats +85.7%
Contains more Water +21.6%
Contains more Other +17.9%
Equal in Carbs - 71.13
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +11.3%
Contains more Fats +85.7%
Contains more Water +21.6%
Contains more Other +17.9%
Equal in Carbs - 71.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48.9%
Contains more Monounsaturated Fat +98.8%
Contains more Polyunsaturated fat +80.8%
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -48.9%
Contains more Monounsaturated Fat +98.8%
Contains more Polyunsaturated fat +80.8%

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Wheat Opinion
Net carbs 63.37g 71.13g Wheat
Protein 12.29g 13.68g Wheat
Fats 1.33g 2.47g Wheat
Carbs 75.87g 71.13g Bulgur dry
Calories 342kcal 339kcal Bulgur dry
Sugar 0.41g Wheat
Fiber 12.5g Bulgur dry
Calcium 35mg 34mg Bulgur dry
Iron 2.46mg 3.52mg Wheat
Magnesium 164mg 144mg Bulgur dry
Phosphorus 300mg 508mg Wheat
Potassium 410mg 431mg Wheat
Sodium 17mg 2mg Wheat
Zinc 1.93mg 4.16mg Wheat
Copper 0.335mg 0.553mg Wheat
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.232mg 0.419mg Wheat
Vitamin B2 0.115mg 0.121mg Wheat
Vitamin B3 5.114mg 6.738mg Wheat
Vitamin B5 1.045mg 0.935mg Bulgur dry
Vitamin B6 0.342mg 0.419mg Wheat
Folate 27µg 43µg Wheat
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.176mg Bulgur dry
Threonine 0.354mg 0.366mg Wheat
Isoleucine 0.455mg 0.533mg Wheat
Leucine 0.83mg 0.934mg Wheat
Lysine 0.339mg 0.303mg Bulgur dry
Methionine 0.19mg 0.221mg Wheat
Phenylalanine 0.58mg 0.681mg Wheat
Valine 0.554mg 0.594mg Wheat
Histidine 0.285mg 0.322mg Wheat
Saturated Fat 0.232g 0.454g Bulgur dry
Monounsaturated Fat 0.173g 0.344g Wheat
Polyunsaturated fat 0.541g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Wheat
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
37%
Wheat
Minerals Daily Need Coverage Score
69%
Bulgur dry
100%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 15mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.