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Bulgur vs Millet - In-Depth Nutrition Comparison

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Summary of differences between Bulgur and Millet

  • Bulgur has more Manganese, Fiber, Magnesium, and Potassium, while Millet has more Copper, Vitamin B1, Folate, Vitamin B2, and Iron.
  • Bulgur covers your daily need of Manganese 62% more than Millet.
  • Bulgur contains 4 times more Calcium than Millet. While Bulgur contains 35mg of Calcium, Millet contains only 8mg.

These are the specific foods used in this comparison Bulgur, dry and Millet, raw.

Infographic

Bulgur vs Millet 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
5
:
3
Millet
Contains more Calcium +337.5%
Contains more Potassium +110.3%
Contains more Magnesium +43.9%
Contains more Zinc +14.9%
Contains more Iron +22.4%
Contains more Copper +123.9%
Contains less Sodium -70.6%
Equal in Phosphorus - 285
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Calcium +337.5%
Contains more Potassium +110.3%
Contains more Magnesium +43.9%
Contains more Zinc +14.9%
Contains more Iron +22.4%
Contains more Copper +123.9%
Contains less Sodium -70.6%
Equal in Phosphorus - 285

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
5
:
4
Millet
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +81.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +12.3%
Contains more Folate +214.8%
Equal in Vitamin B3 - 4.72
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 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +111.1%
Contains more Vitamin B1 +81.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +12.3%
Contains more Folate +214.8%
Equal in Vitamin B3 - 4.72

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
39
Millet
Mineral Summary Score
69
Bulgur
79
Millet

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
66%
Millet
Carbohydrates
76%
Bulgur
73%
Millet
Fats
6%
Bulgur
19%
Millet

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Millet
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 is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 12mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.491g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Bulgur Millet Opinion
Calories 342 378 Millet
Protein 12.29 11.02 Bulgur
Fats 1.33 4.22 Millet
Vitamin C 0 0
Carbs 75.87 72.85 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 3.01 Millet
Calcium 35 8 Bulgur
Potassium 410 195 Bulgur
Magnesium 164 114 Bulgur
Sugar 0.41 Millet
Fiber 12.5 8.5 Bulgur
Copper 0.335 0.75 Millet
Zinc 1.93 1.68 Bulgur
Starch
Phosphorus 300 285 Bulgur
Sodium 17 5 Millet
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.05 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.421 Millet
Vitamin B2 0.115 0.29 Millet
Vitamin B3 5.114 4.72 Bulgur
Vitamin B5 1.045 0.848 Bulgur
Vitamin B6 0.342 0.384 Millet
Vitamin B12 0 0
Vitamin K 1.9 0.9 Bulgur
Folate 27 85 Millet
Trans Fat
Saturated Fat 0.232 0.723 Bulgur
Monounsaturated Fat 0.173 0.773 Millet
Polyunsaturated fat 0.541 2.134 Millet
Tryptophan 0.19 0.119 Bulgur
Threonine 0.354 0.353 Bulgur
Isoleucine 0.455 0.465 Millet
Leucine 0.83 1.4 Millet
Lysine 0.339 0.212 Bulgur
Methionine 0.19 0.221 Millet
Phenylalanine 0.58 0.58
Valine 0.554 0.578 Millet
Histidine 0.285 0.236 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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.