Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Bulgur
  5. Compare
  6. Bulgur vs. Barley flour

Bulgur vs. Barley flour — In-Depth Nutrition Comparison

Compare

Summary of differences between bulgur and barley flour

  • The amount of selenium, phosphorus, vitamin B3, copper, vitamin B1, vitamin B6, fiber, iron, manganese, and magnesium in barley flour is higher than in bulgur.
  • Barley flour covers your daily need for selenium, 67% more than bulgur.
  • Bulgur has a lower glycemic index. The glycemic index of bulgur is 47, while the glycemic index of barley flour is 70.

These are the specific foods used in this comparison Bulgur, cooked and Barley flour or meal.

Infographic

Bulgur vs Barley flour 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
Bulgur
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 9.6% 27% 101% 114% 55% 127% 0.52% 135% 206%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +354.4%
Contains more IronIron +179.2%
Contains more CopperCopper +357.3%
Contains more ZincZinc +250.9%
Contains more PhosphorusPhosphorus +640%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +69.8%
Contains more SeleniumSelenium +6183.3%

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
Bulgur
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% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
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% 11% 0% 93% 26% 118% 8.7% 91% 0% 5.5% 6% 21%
Contains more Vitamin B5Vitamin B5 +137.2%
Contains more FolateFolate +125%
Contains more Vitamin EVitamin E +5600%
Contains more Vitamin B1Vitamin B1 +549.1%
Contains more Vitamin B2Vitamin B2 +307.1%
Contains more Vitamin B3Vitamin B3 +526.9%
Contains more Vitamin B6Vitamin B6 +377.1%
Contains more Vitamin KVitamin K +340%
Contains more CholineCholine +447.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Barley flour DV% diff.
Selenium 0.6µg 37.7µg 67%
Phosphorus 40mg 296mg 37%
Vitamin B3 1mg 6.269mg 33%
Copper 0.075mg 0.343mg 30%
Vitamin B1 0.057mg 0.37mg 26%
Vitamin B6 0.083mg 0.396mg 24%
Iron 0.96mg 2.68mg 22%
Fiber 4.5g 10.1g 22%
Carbs 18.58g 74.52g 19%
Manganese 0.609mg 1.034mg 18%
Magnesium 32mg 96mg 15%
Protein 3.08g 10.5g 15%
Calories 83kcal 345kcal 13%
Zinc 0.57mg 2mg 13%
Vitamin B2 0.028mg 0.114mg 7%
Potassium 68mg 309mg 7%
Choline 6.9mg 37.8mg 6%
Vitamin E 0.01mg 0.57mg 4%
Polyunsaturated fat 0.098g 0.771g 4%
Vitamin B5 0.344mg 0.145mg 4%
Folate 18µg 8µg 3%
Calcium 10mg 32mg 2%
Fats 0.24g 1.6g 2%
Saturated fat 0.042g 0.335g 1%
Vitamin K 0.5µg 2.2µg 1%
Net carbs 14.08g 64.42g N/A
Sugar 0.1g 0.8g N/A
Sodium 5mg 4mg 0%
Monounsaturated fat 0.031g 0.205g 0%
Tryptophan 0.048mg 0.175mg 0%
Threonine 0.089mg 0.356mg 0%
Isoleucine 0.114mg 0.383mg 0%
Leucine 0.208mg 0.713mg 0%
Lysine 0.085mg 0.391mg 0%
Methionine 0.048mg 0.202mg 0%
Phenylalanine 0.145mg 0.589mg 0%
Valine 0.139mg 0.515mg 0%
Histidine 0.071mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
11% 75% 12%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 74.52 g
Water: 12.11 g
Other: 1.27 g
Contains more WaterWater +542.1%
Contains more ProteinProtein +240.9%
Contains more FatsFats +566.7%
Contains more CarbsCarbs +301.1%
Contains more OtherOther +273.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
26% 16% 59%
Saturated fat: Sat. Fat 0.335 g
Monounsaturated fat: Mono. Fat 0.205 g
Polyunsaturated fat: Poly. Fat 0.771 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Mono. FatMonounsaturated fat +561.3%
Contains more Poly. FatPolyunsaturated fat +686.7%

People also compare

Bulgur
Bulgur vs Groat
Groat
Bulgur
Bulgur vs Rice
Rice
Bulgur
Bulgur vs Wheat
Wheat
Barley flour
Barley flour vs Flour
Flour
Barley flour
Barley flour vs Potato flour
Potato flour
Barley flour
Barley flour vs Millet flour
Millet flour

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Barley flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169739/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.