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Bulgur vs Lentil - In-Depth Nutrition Comparison

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Important differences between Bulgur and Lentil

  • Bulgur has more Manganese, Magnesium, Vitamin B3, Fiber, Phosphorus, Vitamin B6, Copper, and Vitamin B5, however Lentil is richer in Folate, and Iron.
  • Bulgur's daily need coverage for Manganese is 111% more.
  • Bulgur contains 5 times more Vitamin B3 than Lentil. Bulgur contains 5.114mg of Vitamin B3, while Lentil contains 1.06mg.

The food varieties used in the comparison are Bulgur, dry and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Bulgur vs Lentil 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
6
:
2
Lentil
Contains more Calcium +84.2%
Contains more Potassium +11.1%
Contains more Magnesium +355.6%
Contains more Copper +33.5%
Contains more Zinc +52%
Contains more Phosphorus +66.7%
Contains more Iron +35.4%
Contains less Sodium -88.2%
Equal in Potassium - 369
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Calcium +84.2%
Contains more Potassium +11.1%
Contains more Magnesium +355.6%
Contains more Copper +33.5%
Contains more Zinc +52%
Contains more Phosphorus +66.7%
Contains more Iron +35.4%
Contains less Sodium -88.2%
Equal in Potassium - 369

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
7
:
3
Lentil
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B6 +92.1%
Contains more Vitamin K +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin E +83.3%
Contains more Folate +570.4%
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 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B6 +92.1%
Contains more Vitamin K +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin E +83.3%
Contains more Folate +570.4%

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
26
Lentil
Mineral Summary Score
69
Bulgur
48
Lentil

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
54%
Lentil
Carbohydrates
76%
Bulgur
20%
Lentil
Fats
6%
Bulgur
2%
Lentil

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 Lentil
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Lentil
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 Sodium?
Lentil
Lentil contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.179g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 18)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.39g)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bulgur Lentil Opinion
Calories 342 116 Bulgur
Protein 12.29 9.02 Bulgur
Fats 1.33 0.38 Bulgur
Vitamin C 0 1.5 Lentil
Carbs 75.87 20.13 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 3.33 Lentil
Calcium 35 19 Bulgur
Potassium 410 369 Bulgur
Magnesium 164 36 Bulgur
Sugar 0.41 1.8 Bulgur
Fiber 12.5 7.9 Bulgur
Copper 0.335 0.251 Bulgur
Zinc 1.93 1.27 Bulgur
Starch
Phosphorus 300 180 Bulgur
Sodium 17 2 Lentil
Vitamin A 9 8 Bulgur
Vitamin E 0.06 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.232 0.169 Bulgur
Vitamin B2 0.115 0.073 Bulgur
Vitamin B3 5.114 1.06 Bulgur
Vitamin B5 1.045 0.638 Bulgur
Vitamin B6 0.342 0.178 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 1.7 Bulgur
Folate 27 181 Lentil
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.053 Lentil
Monounsaturated Fat 0.173 0.064 Bulgur
Polyunsaturated fat 0.541 0.175 Bulgur
Tryptophan 0.19 0.081 Bulgur
Threonine 0.354 0.323 Bulgur
Isoleucine 0.455 0.39 Bulgur
Leucine 0.83 0.654 Bulgur
Lysine 0.339 0.63 Lentil
Methionine 0.19 0.077 Bulgur
Phenylalanine 0.58 0.445 Bulgur
Valine 0.554 0.448 Bulgur
Histidine 0.285 0.254 Bulgur
Fructose

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.