Bulgur vs. Millet — Health Impact and Nutrition Comparison
Bulgur contains more Vitamins B5, K, calcium, iron, and fiber. It is also lower in glycemic index.
Millet is richer in zinc, magnesium, copper, Vitamin A, Vitamins B1, B2, B3, B6, Folate, and Vitamin E, and has less sodium and carbs than bulgur.
Table of contents
In this article, you can find a detailed description of the differences between millet and bulgur.
What's The Actual Difference?
Millets are a group of highly variable small-seeded grasses widely grown as cereal crops or grains for fodder and human food worldwide. Bulgur is not a plant in and of itself; it is derived from other grains, such as wheat. It is similar to cracked wheat in that it is made of ground-up wheat kernels, but it has been parboiled.
Millet has a mild corn-like flavor that is slightly sweeter than other grains, whereas bulgur has the nutty flavor of many whole grains with a similar chewy texture.
In this section, we will look into the differences between cooked millet and cooked bulgur.
Bulgur contains 83 calories per 100g, and millet contains 119 caloies per 100g.
Both foods have tiny amounts of fats.
Bulgur contains 18.58 g of carbs per 100g, whereas millet contains 23.67 g per 100g. Both foods are considered low-carb.
The amount of fiber in bulgur is higher than in millet. It has 4.5g of fiber, while millet provides 1.3g of fiber per 100g.
Millet contains more Vitamin A, Vitamin E, and Vitamins B1, B2, B3, and B6.
On the other hand, bulgur contains more Vitamin B5 and Vitamin K. Both have equal amounts of Vitamin B3.
Bulgur contains more calcium and iron than millet.
Millet has more magnesium, phosphorus, copper, and less sodium.
Both provide an equal amount of potassium.
The glycemic index of bulgur is lower than that of millet. The GI of bulgur is 47, whereas the GI of millet equals 71.
According to this study, millet consumption may reduce blood pressure and LDL (bad cholesterol) levels in the blood, which is important for lowering the risk of cardiovascular disease and for people who have had a myocardial infarction (1.2). These effects are unknown for bulgur.
Several studies have found that eating whole grains high in fiber reduces the risk of stroke, heart disease, and heart failure, among other chronic diseases.
One study  of 400 Jordanians discovered that a high-fiber diet rich in legumes and bulgur significantly reduced the risk of heart disease.
Unlike bulgur, millet is a gluten-free product and can be used as an alternative to wheat flour.
Gluten is a protein found in wheat and other grains that provides elasticity to dough. Celiac disease is an autoimmune disorder that leads your immune system to attack the lining of your small intestine after gluten consumption. Impaired nutrient absorption can result in anemia, weight loss, diarrhea, constipation, fatigue, and bloating .
Bulgur and millet are healthy whole-grain options for people with diabetes. Over the last decade, numerous studies have found that eating more whole grains leads to lower rates of type 2 diabetes.
Both are high in fiber and non-starchy polysaccharides, two types of indigestible carbohydrates that help regulate blood sugar . A study  of 105 people with type 2 diabetes discovered that switching from a rice-based breakfast to a millet-based breakfast reduced blood sugar levels after the meal.
Fat Type Comparison
Comparison summary table
|Lower in Sodium|
|Lower in price|
|Rich in vitamins|
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|