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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
Infographic link

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 Magnesium +355.6%
Contains more Phosphorus +66.7%
Contains more Potassium +11.1%
Contains more Zinc +52%
Contains more Copper +33.5%
Contains more Iron +35.4%
Contains less Sodium -88.2%
Equal in Potassium - 369
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +84.2%
Contains more Magnesium +355.6%
Contains more Phosphorus +66.7%
Contains more Potassium +11.1%
Contains more Zinc +52%
Contains more Copper +33.5%
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 E +83.3%
Contains more Vitamin C +∞%
Contains more Folate +570.4%
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 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 E +83.3%
Contains more Vitamin C +∞%
Contains more Folate +570.4%

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

All nutrients comparison - raw data values

Nutrient Bulgur Lentil Opinion
Net carbs 63.37g 12.23g Bulgur
Protein 12.29g 9.02g Bulgur
Fats 1.33g 0.38g Bulgur
Carbs 75.87g 20.13g Bulgur
Calories 342kcal 116kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g 1.8g Bulgur
Fiber 12.5g 7.9g Bulgur
Calcium 35mg 19mg Bulgur
Iron 2.46mg 3.33mg Lentil
Magnesium 164mg 36mg Bulgur
Phosphorus 300mg 180mg Bulgur
Potassium 410mg 369mg Bulgur
Sodium 17mg 2mg Lentil
Zinc 1.93mg 1.27mg Bulgur
Copper 0.335mg 0.251mg Bulgur
Vitamin A 9IU 8IU Bulgur
Vitamin E 0.06mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.232mg 0.169mg Bulgur
Vitamin B2 0.115mg 0.073mg Bulgur
Vitamin B3 5.114mg 1.06mg Bulgur
Vitamin B5 1.045mg 0.638mg Bulgur
Vitamin B6 0.342mg 0.178mg Bulgur
Folate 27µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 1.7µg Bulgur
Tryptophan 0.19mg 0.081mg Bulgur
Threonine 0.354mg 0.323mg Bulgur
Isoleucine 0.455mg 0.39mg Bulgur
Leucine 0.83mg 0.654mg Bulgur
Lysine 0.339mg 0.63mg Lentil
Methionine 0.19mg 0.077mg Bulgur
Phenylalanine 0.58mg 0.445mg Bulgur
Valine 0.554mg 0.448mg Bulgur
Histidine 0.285mg 0.254mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.053g Lentil
Monounsaturated Fat 0.173g 0.064g Bulgur
Polyunsaturated fat 0.541g 0.175g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Lentil
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
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

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)

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.