Bulgur vs. Quinoa — Health Impact and Nutrition Comparison
https://foodstruct.com/articles/vitamin-aSummary
Quinoa is denser in nutrients, providing more calories, net carbs, protein, and fats. Quinoa is 4 times richer in vitamin B2. On the other hand, bulgur is almost two times richer in dietary fiber.
It is also a better source of nearly all minerals, including selenium, phosphorus, potassium, copper, magnesium, zinc, calcium, and iron.
Bulgur is a wheat product and contains gluten. Quinoa, unlike bulgur, is gluten-free and can be used instead of wheat or bulgur on a gluten-free diet.
Table of contents
Introduction
Bulgur and quinoa are nutritious grains with distinct tastes, textures, and nutrient content differences. In this article, we will discuss these differences and their similarities.
Classification and Origin
Bulgur is made from cracked wheat kernels that have been partially cooked and dried. It is a staple food in many Middle Eastern and Mediterranean cuisines. Bulgur is classified as a whole grain, meaning the germ, bran, and endosperm are not removed.
Quinoa, on the other hand, is a pseudocereal that is native to the Andean region of South America. It is not technically a grain but is often used like one in cooking.
Regarding classification, bulgur is a type of wheat, while quinoa belongs to the same family as beets and spinach.
Appearance, Taste, and Use
Bulgur is a type of wheat that has been parboiled, dried, and cracked into small pieces. It has a light brown color and a slightly coarse texture.
On the other hand, quinoa is a small, round grain that comes in various colors, including white, red, and black. It has a slightly translucent appearance and a soft texture.
Bulgur has a slightly nutty, earthy flavor and a chewy texture. It is often used in Middle Eastern dishes, such as salads (tabbouleh), pilaf, stews, and soups. It can also be used as a substitute for rice or couscous in many recipes.
Quinoa has a slightly nutty but milder flavor and a tender texture. It is often used in South American cuisine, such as salads or as a side dish. It is a popular gluten-free alternative to traditional grains like wheat or rye.
Nutrition
In the infographics below, you will find nutritional information for 100g servings of cooked bulgur and quinoa.
One average serving of these grains per person is one cup, weighing 182g for bulgur and 185g for quinoa.
Macronutrients and Calories
These two cereal grains are very similar in their macronutrient compositions, with quinoa only a little denser.
Bulgur comprises 78% water, 19% carbohydrates, and 3% other nutrients, while quinoa comprises 72% water, 21% carbs, and 7% other.
Macronutrient Comparison
Calories
Quinoa is significantly higher in calories, providing 37 more calories per every 100g serving. In a 100g serving, quinoa and bulgur contain 120 and 83 calories, respectively.
Bulgur can fall in the low-calorie food group, while quinoa may be considered a medium-calorie food.
Carbohydrates
Quinoa is higher in carbohydrates due to 4 more grams of net carbs in each 100g serving, while bulgur is richer in dietary fiber by 1.7g per 100g.
In a 100g serving, quinoa provides 21.3g of carbohydrates, of which 87% are net carbs and 13% is dietary fiber, whereas bulgur has 18.6g of carbs, of which 76% are net carbs, and 24% is dietary fiber.
The net carbs found in quinoa consist entirely of starch.
Bulgur is an excellent source of dietary fiber as a 100g serving of this grain covers 18% of the daily needed fiber value. It falls in the top 20% of foods as a source of this nutrient. Quinoa is also a good source of fiber, covering 11% of the daily needed value.
Protein
Quinoa is also higher in protein, containing 4.4g per 100g serving, while bulgur has 3.1g. However, while both these grains contain some amounts of all essential amino acids, they are relatively low in protein.
Fats
While bulgur does not contain a notable amount of fats, quinoa provides 2g per 100g serving. Most of these fats are polyunsaturated fatty acids.
Vitamins
Quinoa is richer in most vitamins, providing 4 times more vitamin B2 (riboflavin), 2.3 times more vitamin B9 (folate), and overall more vitamins A, E, B1, and B6.
At the same time, bulgur is 2 times richer in vitamin B3 (niacin). Bulgur also contains small amounts of vitamin K, which quinoa lacks entirely.
Vitamin Comparison
Minerals
Quinoa is the absolute winner in the mineral category, being considerably richer in most minerals, including selenium, phosphorus, potassium, copper, magnesium, zinc, calcium, and iron.
Bulgur is somewhat lower in sodium.
Mineral Comparison
Based on daily value coverage, both grains are excellent sources of iron. Quinoa is also a great choice as a source of magnesium, copper, and phosphorus.
Glycemic Index
Both grains have low glycemic index values, with bulgur being slightly lower.
Cooked bulgur has an average glycemic index (GI) of 47 based on five different samples (1). Thus, bulgur is considered to have a low glycemic index value. If interested, you can read a more in-depth article regarding the glycemic index of bulgur.
According to four measurements, quinoa has an average glycemic index of 53 (1). This also falls into the low glycemic index category.
The glycemic load of quinoa is calculated to be 18.
Health Impact
Cardiovascular Health
Consuming whole grains, such as bulgur and quinoa, is associated with a lower risk of cardiovascular disease (2).
Whole grain meals' high dietary fiber content boosts their potential for disease prevention and reduces the risk of atherosclerosis and cardiovascular disease (3).
According to research, including quinoa seeds in one's diet can lessen the risk of developing cardiovascular disease by reducing body weight, waist circumference, fat mass, triglyceride levels, and total cholesterol (4).
However, according to another study, there isn't enough proof to suggest eating whole grains to lower cholesterol or blood pressure or lessen the risk of cardiovascular disease (5).
Diabetes
As mentioned above, bulgur and quinoa have low glycemic index values; however, this value tends to be lower for bulgur. These low values demonstrate that the intake of these grains leads to a gradual and not rapid increase in blood sugar levels.
Studies have shown that whole grains, including bulgur and quinoa, have an inverse relationship with the onset of type 2 diabetes. Whole-grain phytochemicals may benefit metabolic diseases, including type 2 diabetes and obesity (2).
Fiber, protein, and polyphenols are components found in quinoa that may act as agents against the metabolic side effects of type 2 diabetes and obesity. Consuming quinoa can lower triglyceride and fasting blood glucose levels (6).
Digestion
Bulgur wheat is one of the primary sources of protein known as gluten, which is also present in some cereals and grain products, primarily wheat, rye, spelt, etc. Consuming this protein can lead to gluten-related disorders such as celiac disease and non-celiac gluten sensitivity, resulting in symptoms like diarrhea, bloating, flatulence, and abdominal pain.
Bulgur is also a source of FODMAPs, poorly absorbed carbs linked to worsened symptoms of IBS. The FODMAP content of bulgur varies according to serving size: a half serving is low in FODMAP, whereas one serving is high in FODMAP. Quinoa, on the other hand, is low in FODMAPs.
Quinoa, unlike bulgur, is gluten-free and low in FODMAPs and can be used instead of wheat or bulgur on gluten-free and low-FODMAP diets.
Sources.
Infographic
Fat Type Comparison
Comparison summary table
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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.08g | 18.5g |
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| Protein | 3.08g | 4.4g |
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| Fats | 0.24g | 1.92g |
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| Carbs | 18.58g | 21.3g |
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| Calories | 83kcal | 120kcal |
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| Starch | 17.63g |
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| Sugar | 0.1g | 0.87g |
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| Fiber | 4.5g | 2.8g |
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| Calcium | 10mg | 17mg |
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| Iron | 0.96mg | 1.49mg |
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| Magnesium | 32mg | 64mg |
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| Phosphorus | 40mg | 152mg |
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| Potassium | 68mg | 172mg |
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| Sodium | 5mg | 7mg |
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| Zinc | 0.57mg | 1.09mg |
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| Copper | 0.075mg | 0.192mg |
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| Manganese | 0.609mg | 0.631mg |
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| Selenium | 0.6µg | 2.8µg |
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| Vitamin A | 2IU | 5IU |
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| Vitamin E | 0.01mg | 0.63mg |
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| Vitamin B1 | 0.057mg | 0.107mg |
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| Vitamin B2 | 0.028mg | 0.11mg |
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| Vitamin B3 | 1mg | 0.412mg |
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| Vitamin B5 | 0.344mg |
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| Vitamin B6 | 0.083mg | 0.123mg |
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| Folate | 18µg | 42µg |
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| Vitamin K | 0.5µg | 0µg |
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| Tryptophan | 0.048mg | 0.052mg |
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| Threonine | 0.089mg | 0.131mg |
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| Isoleucine | 0.114mg | 0.157mg |
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| Leucine | 0.208mg | 0.261mg |
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| Lysine | 0.085mg | 0.239mg |
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| Methionine | 0.048mg | 0.096mg |
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| Phenylalanine | 0.145mg | 0.185mg |
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| Valine | 0.139mg | 0.185mg |
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| Histidine | 0.071mg | 0.127mg |
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| Saturated Fat | 0.042g | 0.231g |
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| Omega-3 - DHA | 0g | 0.015g |
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| Monounsaturated Fat | 0.031g | 0.528g |
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| Polyunsaturated fat | 0.098g | 1.078g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
- Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.