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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 less Sodium -29.4%
Contains more Zinc +43.5%
Contains more Copper +48.7%
Equal in Calcium - 33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 135% 95% 114% 40% 2% 76% 166%
Contains more Magnesium +23.3%
Contains more Phosphorus +13.6%
Contains more Iron +46.3%
Contains more Potassium +10.2%
Contains less Sodium -29.4%
Contains more Zinc +43.5%
Contains more Copper +48.7%
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 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 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
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

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 Barley
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Bulgur Barley Opinion
Net carbs 63.37g 56.18g Bulgur
Protein 12.29g 12.48g Barley
Fats 1.33g 2.3g Barley
Carbs 75.87g 73.48g Bulgur
Calories 342kcal 354kcal Barley
Starch g g
Fructose g g
Sugar 0.41g 0.8g Bulgur
Fiber 12.5g 17.3g Barley
Calcium 35mg 33mg Bulgur
Iron 2.46mg 3.6mg Barley
Magnesium 164mg 133mg Bulgur
Phosphorus 300mg 264mg Bulgur
Potassium 410mg 452mg Barley
Sodium 17mg 12mg Barley
Zinc 1.93mg 2.77mg Barley
Copper 0.335mg 0.498mg Barley
Vitamin A 9IU 22IU Barley
Vitamin E 0.06mg 0.57mg Barley
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.646mg Barley
Vitamin B2 0.115mg 0.285mg Barley
Vitamin B3 5.114mg 4.604mg Bulgur
Vitamin B5 1.045mg 0.282mg Bulgur
Vitamin B6 0.342mg 0.318mg Bulgur
Folate 27µg 19µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 2.2µg Barley
Tryptophan 0.19mg 0.208mg Barley
Threonine 0.354mg 0.424mg Barley
Isoleucine 0.455mg 0.456mg Barley
Leucine 0.83mg 0.848mg Barley
Lysine 0.339mg 0.465mg Barley
Methionine 0.19mg 0.24mg Barley
Phenylalanine 0.58mg 0.7mg Barley
Valine 0.554mg 0.612mg Barley
Histidine 0.285mg 0.281mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.232g 0.482g Bulgur
Monounsaturated Fat 0.173g 0.295g Barley
Polyunsaturated fat 0.541g 1.108g Barley

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
74%
Bulgur
75%
Barley
Carbohydrates
76%
Bulgur
73%
Barley
Fats
6%
Bulgur
11%
Barley

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (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 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 - 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.