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Bulgur dry vs. Wheat gluten — In-Depth Nutrition Comparison

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The main differences between bulgur dry and wheat gluten

  • Bulgur dry has more fiber, magnesium, vitamin B3, vitamin B6, vitamin B5, vitamin B1, and copper; however, wheat gluten has more selenium, iron, and calcium.
  • Daily need coverage for selenium for wheat gluten is 68% higher.
  • Wheat gluten has a higher glycemic index than bulgur dry.

Food types used in this article are Bulgur, dry and Vital wheat gluten.

Infographic

Bulgur dry vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +556%
Contains more PotassiumPotassium +310%
Contains more CopperCopper +84.1%
Contains more ZincZinc +127.1%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -41.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +305.7%
Contains more IronIron +111.4%
Contains more SeleniumSelenium +1626.1%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more CarbsCarbs +450.2%
Contains more OtherOther +51%
Contains more ProteinProtein +511.6%
Contains more FatsFats +39.1%
~equal in Water ~8.2g

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -14.7%
Contains more Poly. FatPolyunsaturated fat +49.7%
~equal in Monounsaturated fat ~0.156g

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 Wheat gluten
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Wheat gluten DV% diff.
Manganese 3.048mg 133%
Protein 12.29g 75.16g 126%
Selenium 2.3µg 39.7µg 68%
Fiber 12.5g 0.6g 48%
Iron 2.46mg 5.2mg 34%
Magnesium 164mg 25mg 33%
Vitamin B3 5.114mg 0mg 32%
Vitamin B6 0.342mg 0mg 26%
Vitamin B5 1.045mg 0mg 21%
Carbs 75.87g 13.79g 21%
Vitamin B1 0.232mg 0mg 19%
Copper 0.335mg 0.182mg 17%
Calcium 35mg 142mg 11%
Zinc 1.93mg 0.85mg 10%
Potassium 410mg 100mg 9%
Vitamin B2 0.115mg 0mg 9%
Folate 27µg 0µg 7%
Phosphorus 300mg 260mg 6%
Choline 28.1mg 5%
Vitamin K 1.9µg 0µg 2%
Polyunsaturated fat 0.541g 0.81g 2%
Calories 342kcal 370kcal 1%
Fats 1.33g 1.85g 1%
Sodium 17mg 29mg 1%
Net carbs 63.37g 13.19g N/A
Sugar 0.41g 0g N/A
Vitamin E 0.06mg 0mg 0%
Saturated fat 0.232g 0.272g 0%
Monounsaturated fat 0.173g 0.156g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Bulgur dry
0%
Wheat gluten
Minerals Daily Need Coverage Score
96%
Bulgur dry
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.41g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 17)
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)
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.

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.