Bulgur vs. Millet — Health Impact and Nutrition Comparison

Calories

Bulgur contains 83 calories per 100g, and millet contains 119 caloies per 100g.

Fats

Both foods have tiny amounts of fats.

Carbs

Bulgur contains 18.58 g of carbs per 100g, whereas millet contains 23.67 g per 100g. Both foods are considered low-carb. 

Fiber

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.

Vitamins

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.

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

2

Millet

7

Contains more Vitamin B5Vitamin B5	+101.2%
Contains more Vitamin KVitamin K	+66.7%

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin EVitamin E	+100%
Contains more Vitamin B1Vitamin B1	+86%
Contains more Vitamin B2Vitamin B2	+192.9%
Contains more Vitamin B3Vitamin B3	+33%
Contains more Vitamin B6Vitamin B6	+30.1%
Contains more CholineCholine	+62.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~19µg

Minerals

Bulgur contains more calcium and iron than millet.

Millet has more magnesium, phosphorus, copper, and less sodium. 

Both provide an equal amount of potassium.

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

3

Millet

6

Contains more CalciumCalcium	+233.3%
Contains more IronIron	+52.4%
Contains more ManganeseManganese	+123.9%

Contains more MagnesiumMagnesium	+37.5%
Contains more CopperCopper	+114.7%
Contains more ZincZinc	+59.6%
Contains more PhosphorusPhosphorus	+150%
Contains less SodiumSodium	-60%
Contains more SeleniumSelenium	+50%

~equal in Potassium ~62mg

Glycemic Index

The glycemic index of bulgur is lower than that of millet. The GI of bulgur is 47, whereas the GI of millet equals 71. 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

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 [3] of 400 Jordanians discovered that a high-fiber diet rich in legumes and bulgur significantly reduced the risk of heart disease.

Gluten-Free

Section reviewed by gastroenterologist Arpi Gasparyan

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 [4].

Diabetes

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 [5]. A study [6] 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.