Bulgur vs. Barley — Health Impact and Nutrition Comparison

Macronutrients

Barley is denser in nutrients than bulgur. Bulgur contains 78% of water, 19% of carbs, and 3% of other nutrients, while barley comprises 69% of water, 28% of carbohydrates, and 3% of other nutrients. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Bulgur

3

Protein: 3.08 g

Fats: 0.24 g

Carbs: 18.58 g

Water: 77.76 g

Other: 0.34 g

Barley

2

Protein: 2.26 g

Fats: 0.44 g

Carbs: 28.22 g

Water: 68.8 g

Other: 0.28 g

Contains more ProteinProtein	+36.3%
Contains more WaterWater	+13%
Contains more OtherOther	+21.4%

Contains more FatsFats	+83.3%
Contains more CarbsCarbs	+51.9%

Fats

Bulgur and barley contain less than one gram of fat per 100g. Most of the fats present in these grains are unsaturated. Hence, the fat content can be neglected. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Bulgur

1

Saturated Fat: Sat. Fat 0.042 g

Monounsaturated Fat: Mono. Fat 0.031 g

Polyunsaturated fat: Poly. Fat 0.098 g

Barley

2

Saturated Fat: Sat. Fat 0.093 g

Monounsaturated Fat: Mono. Fat 0.057 g

Polyunsaturated fat: Poly. Fat 0.214 g

Contains less Sat. FatSaturated Fat

-54.8%

Contains more Mono. FatMonounsaturated Fat	+83.9%
Contains more Poly. FatPolyunsaturated fat	+118.4%

 

Vitamins

Barley is more affluent in most vitamins, containing two times more vitamin B3, two and a half times more vitamin A, and overall more vitamins B1, B2, B6, and K.

Bulgur has more than two times more vitamin B5 and more folate /vitamin B9/ than barley. 

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

2

Barley

7

Contains more Vitamin B5Vitamin B5	+154.8%
Contains more FolateFolate	+12.5%

Contains more Vitamin AVitamin A	+250%
Contains more Vitamin B1Vitamin B1	+45.6%
Contains more Vitamin B2Vitamin B2	+121.4%
Contains more Vitamin B3Vitamin B3	+106.3%
Contains more Vitamin B6Vitamin B6	+38.6%
Contains more Vitamin KVitamin K	+60%
Contains more CholineCholine	+94.2%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.01mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Barley is the absolute winner in this section. It is notably higher in most minerals: iron, phosphorus, potassium, zinc, and copper. 

Barley covers 50% of the DV for iron. 

Bulgur is richer in magnesium. Barley contains less sodium. 

Glycemic index 

According to measurements, bulgur has an average GI of 47, falling into the list of low-glycemic index foods (1). Barey's average glycemic index equals 28, suggesting it to be a low-glycemic index food too. 

For more information, please read these in-depth articles: the glycemic index of barley and the glycemic index of bulgur. 

You can also check our glycemic index chart page to learn more about other foods' glycemic indexes. 

Diabetes

Both bulgur and barley, as was already mentioned, have low glycemic index values. However, barley's GI tends to be lower. These low values show that consuming these grains causes blood glucose levels to rise gradually rather than rapidly.

As a study indicates, whole grains, such as bulgur and barley, can lower the risk of development of type 2 diabetes. Type 2 diabetes and obesity are two metabolic diseases that whole-grain phytochemicals may help treat (2). Whole grain consumption improves insulin sensitivity, which is damaged during type two diabetes. Thus, whole grains can protect from the development of metabolic diseases (3). 

Gluten intolerance

Section reviewed by gastroenterologist Arpi Gasparyan

Gluten is a protein in grains such as wheat, barley, bulgur, etc. People with gluten-related disorders, such as celiac disease and non-celiac gluten sensitivity, must avoid consuming these foods as they will likely trigger the disease (4) (5). The most common symptoms of these diseases include diarrhea, stomach pain, and bloating. 

Both barley and bulgur are not gluten-free. Hence, people with gluten intolerance should avoid eating these grains. 

FODMAPs

Section reviewed by gastroenterologist Arpi Gasparyan

Barley and one serving of bulgur are high in FODMAPs - poorly absorbed carbohydrates, causing abdominal pain, bloating, flatulence, and diarrhea. Half-serving bulgur is considered low FODMAP and may be consumed during such diets.

Cardiovascular health

Whole grain consumption (such as barley and bulgur) is linked to a lower cardiovascular disease risk (6). 

Whole grain food products have high dietary fiber content, which results in a higher potential for cardiovascular disease prevention and a lower risk of atherosclerosis development (7).