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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.

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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 Potassium +135.6%
Contains more Magnesium +507.4%
Contains more Copper +18%
Contains more Zinc +89.2%
Contains more Phosphorus +96.1%
Contains more Calcium +102.9%
Contains less Sodium -88.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +232.4%
Contains more Potassium +135.6%
Contains more Magnesium +507.4%
Contains more Copper +18%
Contains more Zinc +89.2%
Contains more Phosphorus +96.1%
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 Vitamin K +1800%
Contains more Folate +237.5%
Contains more Vitamin B6 +32.2%
Equal in Vitamin B1 - 0.224
Equal in Vitamin B3 - 5.048
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +130%
Contains more Vitamin B5 +55.5%
Contains more Vitamin K +1800%
Contains more Folate +237.5%
Contains more Vitamin B6 +32.2%
Equal in Vitamin B1 - 0.224
Equal in Vitamin B3 - 5.048

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.