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  6. Bulgur vs. Millet flour

Bulgur vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between bulgur and millet flour

  • The amount of selenium, copper, iron, phosphorus, vitamin B3, vitamin B1, vitamin B6, magnesium, zinc, and vitamin B5 in millet flour is higher than in bulgur.
  • Millet flour covers your daily selenium needs 58% more than bulgur.
  • Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of bulgur is 47.

Specific food types used in this comparison are Bulgur, cooked and Millet flour.

Infographic

Bulgur vs Millet flour 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
Bulgur
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +271.9%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +229.4%
Contains more IronIron +310.4%
Contains more CopperCopper +613.3%
Contains more ZincZinc +361.4%
Contains more PhosphorusPhosphorus +612.5%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +64.5%
Contains more SeleniumSelenium +5350%

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
Bulgur
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +624.6%
Contains more Vitamin B2Vitamin B2 +160.7%
Contains more Vitamin B3Vitamin B3 +502%
Contains more Vitamin B5Vitamin B5 +268.3%
Contains more Vitamin B6Vitamin B6 +348.2%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Bulgur Millet flour DV% diff.
Selenium 0.6µg 32.7µg 58%
Copper 0.075mg 0.535mg 51%
Iron 0.96mg 3.94mg 37%
Phosphorus 40mg 285mg 35%
Vitamin B3 1mg 6.02mg 31%
Vitamin B1 0.057mg 0.413mg 30%
Starch 69.88g 29%
Vitamin B6 0.083mg 0.372mg 22%
Magnesium 32mg 119mg 21%
Carbs 18.58g 75.12g 19%
Zinc 0.57mg 2.63mg 19%
Vitamin B5 0.344mg 1.267mg 18%
Manganese 0.609mg 1.002mg 17%
Polyunsaturated fat 0.098g 2.618g 17%
Protein 3.08g 10.75g 15%
Calories 83kcal 382kcal 15%
Folate 18µg 42µg 6%
Fats 0.24g 4.25g 6%
Potassium 68mg 224mg 5%
Fiber 4.5g 3.5g 4%
Vitamin B2 0.028mg 0.073mg 3%
Monounsaturated fat 0.031g 0.924g 2%
Saturated fat 0.042g 0.536g 2%
Choline 6.9mg 1%
Vitamin E 0.01mg 0.11mg 1%
Net carbs 14.08g 71.62g N/A
Calcium 10mg 14mg 0%
Sugar 0.1g 1.66g N/A
Sodium 5mg 4mg 0%
Vitamin K 0.5µg 0.8µg 0%
Trans fat 0.002g N/A
Tryptophan 0.048mg 0.17mg 0%
Threonine 0.089mg 0.354mg 0%
Isoleucine 0.114mg 0.473mg 0%
Leucine 0.208mg 1.537mg 0%
Lysine 0.085mg 0.144mg 0%
Methionine 0.048mg 0.319mg 0%
Phenylalanine 0.145mg 0.675mg 0%
Valine 0.139mg 0.584mg 0%
Histidine 0.071mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +796.9%
Contains more ProteinProtein +249%
Contains more FatsFats +1670.8%
Contains more CarbsCarbs +304.3%
Contains more OtherOther +255.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +2880.6%
Contains more Poly. FatPolyunsaturated fat +2571.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.