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Bulgur vs Barley - In-Depth Nutrition Comparison

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What are the main differences between Bulgur and Barley?

  • Bulgur is richer in Manganese, Vitamin B5 and Magnesium, yet Barley is richer in Selenium, Vitamin B1, Fiber, Copper, Iron, Vitamin B2 and Zinc.
  • Barley's daily need coverage for Selenium is 64% higher.
  • Bulgur has 4 times more Vitamin B5 than Barley. Bulgur has 1.045mg of Vitamin B5, while Barley has 0.282mg.

We used Bulgur, dry and Barley, hulled types in this comparison.

Infographic

Bulgur vs Barley 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
Bulgur
3
:
5
Barley
Contains more Magnesium +23.3%
Contains more Phosphorus +13.6%
Contains more Iron +46.3%
Contains more Potassium +10.2%
Contains more Copper +48.7%
Contains more Zinc +43.5%
Contains less Sodium -29.4%
Equal in Calcium - 33
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 135% 10% 40% 95% 166% 76% 114% 2%
Contains more Magnesium +23.3%
Contains more Phosphorus +13.6%
Contains more Iron +46.3%
Contains more Potassium +10.2%
Contains more Copper +48.7%
Contains more Zinc +43.5%
Contains less Sodium -29.4%
Equal in Calcium - 33

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
Bulgur
4
:
5
Barley
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +270.6%
Contains more Folate +42.1%
Contains more Vitamin A +144.4%
Contains more Vitamin E +850%
Contains more Vitamin B1 +178.4%
Contains more Vitamin B2 +147.8%
Contains more Vitamin K +15.8%
Equal in Vitamin B3 - 4.604
Equal in Vitamin B6 - 0.318
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 12% 0% 162% 66% 87% 17% 74% 0% 6% 15%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +270.6%
Contains more Folate +42.1%
Contains more Vitamin A +144.4%
Contains more Vitamin E +850%
Contains more Vitamin B1 +178.4%
Contains more Vitamin B2 +147.8%
Contains more Vitamin K +15.8%
Equal in Vitamin B3 - 4.604
Equal in Vitamin B6 - 0.318

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bulgur
36
Barley
Mineral Summary Score
69
Bulgur
80
Barley

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
74%
Bulgur
75%
Barley
Carbohydrates
76%
Bulgur
73%
Barley
Fats
6%
Bulgur
11%
Barley

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Barley
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 0.39g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.25g)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 19)
Which food is cheaper?
Barley
Barley is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Barley Opinion
Calories 342 354 Barley
Protein 12.29 12.48 Barley
Fats 1.33 2.3 Barley
Vitamin C 0 0
Carbs 75.87 73.48 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 3.6 Barley
Calcium 35 33 Bulgur
Potassium 410 452 Barley
Magnesium 164 133 Bulgur
Sugars 0.41 0.8 Bulgur
Fiber 12.5 17.3 Barley
Copper 0.335 0.498 Barley
Zinc 1.93 2.77 Barley
Starch
Phosphorus 300 264 Bulgur
Sodium 17 12 Barley
Vitamin A 9 22 Barley
Vitamin E 0.06 0.57 Barley
Vitamin D 0 0
Vitamin B1 0.232 0.646 Barley
Vitamin B2 0.115 0.285 Barley
Vitamin B3 5.114 4.604 Bulgur
Vitamin B5 1.045 0.282 Bulgur
Vitamin B6 0.342 0.318 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 2.2 Barley
Folate 27 19 Bulgur
Trans Fat
Saturated Fat 0.232 0.482 Bulgur
Monounsaturated Fat 0.173 0.295 Barley
Polyunsaturated fat 0.541 1.108 Barley
Tryptophan 0.19 0.208 Barley
Threonine 0.354 0.424 Barley
Isoleucine 0.455 0.456 Barley
Leucine 0.83 0.848 Barley
Lysine 0.339 0.465 Barley
Methionine 0.19 0.24 Barley
Phenylalanine 0.58 0.7 Barley
Valine 0.554 0.612 Barley
Histidine 0.285 0.281 Bulgur
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.