Bulgur vs. Quinoa — Health Impact and Nutrition Comparison

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.

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

Macronutrient breakdown side-by-side comparison

Bulgur

1

Protein: 3.08 g

Fats: 0.24 g

Carbs: 18.58 g

Water: 77.76 g

Other: 0.34 g

Quinoa

4

Protein: 4.4 g

Fats: 1.92 g

Carbs: 21.3 g

Water: 71.61 g

Other: 0.77 g

Contains more ProteinProtein	+42.9%
Contains more FatsFats	+700%
Contains more CarbsCarbs	+14.6%
Contains more OtherOther	+126.5%

~equal in Water ~71.61g

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

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

3

Quinoa

7

Contains more Vitamin B3Vitamin B3	+142.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+150%
Contains more Vitamin EVitamin E	+6200%
Contains more Vitamin B1Vitamin B1	+87.7%
Contains more Vitamin B2Vitamin B2	+292.9%
Contains more Vitamin B6Vitamin B6	+48.2%
Contains more FolateFolate	+133.3%
Contains more CholineCholine	+233.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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

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

1

Quinoa

8

Contains less SodiumSodium

-28.6%

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+70%
Contains more PotassiumPotassium	+152.9%
Contains more IronIron	+55.2%
Contains more CopperCopper	+156%
Contains more ZincZinc	+91.2%
Contains more PhosphorusPhosphorus	+280%
Contains more SeleniumSelenium	+366.7%

~equal in Manganese ~0.631mg

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.

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.