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Bulgur vs Semolina - In-Depth Nutrition Comparison

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How are Bulgur and Semolina different?

  • Bulgur is richer in Manganese, Fiber, Magnesium, Iron, Phosphorus, Zinc, Vitamin B5, and Potassium, while Semolina is higher in Selenium, and Vitamin B6.
  • Bulgur covers your daily need of Manganese 88% more than Semolina.
  • Bulgur contains 7 times more Fiber than Semolina. Bulgur contains 12.5g of Fiber, while Semolina contains 1.8g.

Bulgur, dry and Rice, white, long-grain, parboiled, unenriched, dry types were used in this article.

Infographic

Bulgur vs Semolina 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
Contains more Iron +232.4%
Contains more Magnesium +507.4%
Contains more Phosphorus +96.1%
Contains more Potassium +135.6%
Contains more Zinc +89.2%
Contains more Copper +18%
Contains more Calcium +102.9%
Contains less Sodium -88.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +232.4%
Contains more Magnesium +507.4%
Contains more Phosphorus +96.1%
Contains more Potassium +135.6%
Contains more Zinc +89.2%
Contains more Copper +18%
Contains more Calcium +102.9%
Contains less Sodium -88.2%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +130%
Contains more Vitamin B5 +55.5%
Contains more Folate +237.5%
Contains more Vitamin K +1800%
Contains more Vitamin B6 +32.2%
Equal in Vitamin B1 - 0.224
Equal in Vitamin B3 - 5.048
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +130%
Contains more Vitamin B5 +55.5%
Contains more Folate +237.5%
Contains more Vitamin K +1800%
Contains more Vitamin B6 +32.2%
Equal in Vitamin B1 - 0.224
Equal in Vitamin B3 - 5.048

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 Semolina
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Semolina Opinion
Net carbs 63.37g 79.09g Semolina
Protein 12.29g 7.51g Bulgur
Fats 1.33g 1.03g Bulgur
Carbs 75.87g 80.89g Semolina
Calories 342kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar 0.41g 0.33g Semolina
Fiber 12.5g 1.8g Bulgur
Calcium 35mg 71mg Semolina
Iron 2.46mg 0.74mg Bulgur
Magnesium 164mg 27mg Bulgur
Phosphorus 300mg 153mg Bulgur
Potassium 410mg 174mg Bulgur
Sodium 17mg 2mg Semolina
Zinc 1.93mg 1.02mg Bulgur
Copper 0.335mg 0.284mg Bulgur
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg 0.03mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.224mg Bulgur
Vitamin B2 0.115mg 0.05mg Bulgur
Vitamin B3 5.114mg 5.048mg Bulgur
Vitamin B5 1.045mg 0.672mg Bulgur
Vitamin B6 0.342mg 0.452mg Semolina
Folate 27µg 8µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.1µg Bulgur
Tryptophan 0.19mg 0.103mg Bulgur
Threonine 0.354mg 0.271mg Bulgur
Isoleucine 0.455mg 0.339mg Bulgur
Leucine 0.83mg 0.656mg Bulgur
Lysine 0.339mg 0.215mg Bulgur
Methionine 0.19mg 0.183mg Bulgur
Phenylalanine 0.58mg 0.398mg Bulgur
Valine 0.554mg 0.47mg Bulgur
Histidine 0.285mg 0.185mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.232g 0.294g Bulgur
Monounsaturated Fat 0.173g 0.258g Semolina
Polyunsaturated fat 0.541g 0.322g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
26
Semolina
Mineral Summary Score
69
Bulgur
34
Semolina

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
45%
Semolina
Carbohydrates
76%
Bulgur
81%
Semolina
Fats
6%
Bulgur
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 15mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.