Bulgur vs. Couscous — Health Impact and Nutrition Comparison

Classification

Bulgur and couscous are types of cereal grains. However, bulgur is classified as a whole grain, while couscous is a processed or refined grain product.

Bulgur is essentially parboiled cracked wheat. Bulgur is usually produced using durum wheat (Triticum durum) but can also be made from common wheat (Triticum aestivum). Couscous is steamed tiny pellets of rolled semolina flour. Semolina is also a type of wheat; however, it is made by coarsely grounding durum wheat.

Appearance, Taste, and Use

Bulgur has a chewy texture and a nutty flavor, while couscous has a light, fluffy texture and a mild taste.

Couscous cooks faster than bulgur, typically taking around 5-10 minutes, while bulgur takes only about 15-20 minutes. However, these grains are partially pre-cooked and can also be used in dishes after soaking in water.

Bulgur is commonly used in Mediterranean and Middle Eastern cultures, whereas couscous is popular in North African cuisine.

Can Bulgur Be Substituted For Couscous?

Fine bulgur has a couscous-like texture and cooks quickly without being boiled. So, the answer is yes: fine bulgur may be used in nearly any dish that calls for couscous. 

Macronutrients and Calories

Cooked couscous is slightly denser in overall nutrients, consisting of 73% water and 27% nutrients, while cooked bulgur is made up of 78% water and 22% nutrients.

The primary macronutrient in both these grains is carbohydrates, followed by protein.

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

Couscous

2

Protein: 3.79 g

Fats: 0.16 g

Carbs: 23.22 g

Water: 72.57 g

Other: 0.26 g

Contains more FatsFats	+50%
Contains more OtherOther	+30.8%

Contains more ProteinProtein	+23.1%
Contains more CarbsCarbs	+25%

~equal in Water ~72.57g

Vitamins

Bulgur is somewhat richer in vitamins, being five times higher in vitamin K and providing vitamin A, which couscous lacks. Bulgur is also a better source of vitamins B6 and B9 or folate.

Couscous, on the other hand, provides 13 times more vitamin E and is richer in vitamin B1. 

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

5

Couscous

2

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+62.7%
Contains more Vitamin KVitamin K	+400%
Contains more FolateFolate	+20%
Contains more CholineCholine	+109.1%

Contains more Vitamin EVitamin E	+1200%
Contains more Vitamin B1Vitamin B1	+10.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.027mg

~equal in Vitamin B3 ~0.983mg

~equal in Vitamin B5 ~0.371mg

~equal in Vitamin B12 ~0µg

Minerals

Bulgur is the ultimate winner in the mineral category, being richer in almost all of them. Bulgur provides four times more magnesium, three times more iron, and two times more zinc.  It is also richer in phosphorus, calcium, potassium, and copper.

Couscous does, however, contain 46 times more selenium.

Unsalted cooked couscous and bulgur are even in sodium.

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

8

Couscous

1

Contains more MagnesiumMagnesium	+300%
Contains more CalciumCalcium	+25%
Contains more PotassiumPotassium	+17.2%
Contains more IronIron	+152.6%
Contains more CopperCopper	+82.9%
Contains more ZincZinc	+119.2%
Contains more PhosphorusPhosphorus	+81.8%
Contains more ManganeseManganese	+625%

Contains more SeleniumSelenium

+4483.3%

~equal in Sodium ~5mg

Glycemic Index

Based on five different samples, the average glycemic index of cooked bulgur is 47 (1). This falls in the low glycemic index category. If interested, you can find a more detailed article about the glycemic index of bulgur.

As a processed product with more net carbs and less dietary fiber, couscous naturally has a higher glycemic index value of 65 (1). This is classified as a moderate glycemic index value. 

You can also find a detailed article about the glycemic index of couscous.

Insulin Index

The insulin index of bulgur has not yet been studied. However, couscous was measured to have a high insulin index value of 84 (2). This value demonstrates how much the intake of couscous raises blood insulin levels.

Cardiovascular Health

Eating whole grains, such as bulgur, has been proven to have an inverse association with cardiovascular disease risk (3).

The abundance of dietary fiber in whole grain protein foods gives it the potential for disease prevention and reduction of the risk of atherosclerosis and cardiovascular disease (4).

However, another research found there to be insufficient evidence to recommend the consumption of whole grain diets to reduce the risk of cardiovascular disease and lower blood pressure or cholesterol (5).

Refined grains, such as couscous, are not associated with the risk of cardiovascular disease, stroke, or heart failure (6). However, there is not enough research to conclude about their positive effect on cardiovascular health.

Diabetes

Bulgur and whole grains, in general, have also been studied to have an inverse correlation with the development of type 2 diabetes. Wholegrain phytochemicals may have a role in treating type 2 diabetes and metabolic disorders, such as obesity (3).

Bulgur has a lower glycemic index compared to couscous due to its high dietary fiber content. This quality makes bulgur break down slower in the intestines and raise glucose gradually, without spikes.

 A high whole grain intake, but not refined grains, is associated with reduced type 2 diabetes risk. Thus, replacing refined grains with whole grains is recommended to reduce this risk (7).

Gluten Intolerance

Section reviewed by gastroenterologist Arpi Gasparyan

Gluten is a protein found in certain cereal products and cereals, mainly wheat, rye, spelt, etc. The intake of this protein causes gluten-related disorders, such as Celiac disease and non-celiac gluten sensitivity.

Couscous and bulgur are both made from wheat and should not be used during a gluten-free diet or in case of gluten-related disorders.

FODMAPs

Section reviewed by gastroenterologist Arpi Gasparyan

Bulgur in greater amounts and couscous are high in FODMAPs, whereas half-serving bulgur is considered low in FODMAPs.

FODMAPs are poorly absorbed carbs, undergoing bacterial fermentation in the small intestines, leading to increased water volume and gas production. High FODMAP foods may lead to abdominal cramps, bloating, flatulence, and diarrhea.