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Bulgur vs. Wheat — In-Depth Nutrition Comparison

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Important differences between Bulgur and Wheat

  • Bulgur has less Selenium, Manganese, Phosphorus, Copper, Zinc, Iron, and Vitamin B3.
  • Wheat's daily need coverage for Selenium is 57% more.
  • Bulgur is lower in Sugar.

The food varieties used in the comparison are Bulgur, cooked and Wheat, KAMUT khorasan, cooked.

Infographic

Bulgur vs Wheat infographic
Infographic link

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
2
:
8
Wheat
Contains more Calcium +11.1%
Contains less Sodium -37.5%
Contains more Iron +83.3%
Contains more Magnesium +50%
Contains more Phosphorus +267.5%
Contains more Potassium +141.2%
Contains more Zinc +222.8%
Contains more Copper +176%
Contains more Manganese +69.1%
Contains more Selenium +5216.7%
Equal in Calcium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +11.1%
Contains less Sodium -37.5%
Contains more Iron +83.3%
Contains more Magnesium +50%
Contains more Phosphorus +267.5%
Contains more Potassium +141.2%
Contains more Zinc +222.8%
Contains more Copper +176%
Contains more Manganese +69.1%
Contains more Selenium +5216.7%
Equal in Calcium - 9

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
6
:
5
Wheat
Contains more Vitamin B6 +18.6%
Contains more Folate +63.6%
Contains more Vitamin A +100%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +130.5%
Equal in Vitamin B2 - 0.03
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B6 +18.6%
Contains more Folate +63.6%
Contains more Vitamin A +100%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +130.5%
Equal in Vitamin B2 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
1
:
4
Wheat
Contains more Water +19.3%
Contains more Protein +85.4%
Contains more Fats +245.8%
Contains more Carbs +48.5%
Contains more Other +100%
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +19.3%
Contains more Protein +85.4%
Contains more Fats +245.8%
Contains more Carbs +48.5%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
1
:
2
Wheat
Contains less Saturated Fat -45.5%
Contains more Monounsaturated Fat +171%
Contains more Polyunsaturated fat +148%
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -45.5%
Contains more Monounsaturated Fat +171%
Contains more Polyunsaturated fat +148%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Wheat
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur Wheat Opinion
Net carbs 14.08g 23.3g Wheat
Protein 3.08g 5.71g Wheat
Fats 0.24g 0.83g Wheat
Carbs 18.58g 27.6g Wheat
Calories 83kcal 132kcal Wheat
Sugar 0.1g 3.07g Bulgur
Fiber 4.5g 4.3g Bulgur
Calcium 10mg 9mg Bulgur
Iron 0.96mg 1.76mg Wheat
Magnesium 32mg 48mg Wheat
Phosphorus 40mg 147mg Wheat
Potassium 68mg 164mg Wheat
Sodium 5mg 8mg Bulgur
Zinc 0.57mg 1.84mg Wheat
Copper 0.075mg 0.207mg Wheat
Manganese 0.609mg 1.03mg Wheat
Selenium 0.6µg 31.9µg Wheat
Vitamin A 2IU 4IU Wheat
Vitamin E 0.01mg 0.24mg Wheat
Vitamin B1 0.057mg 0.095mg Wheat
Vitamin B2 0.028mg 0.03mg Wheat
Vitamin B3 1mg 2.305mg Wheat
Vitamin B5 0.344mg Bulgur
Vitamin B6 0.083mg 0.07mg Bulgur
Folate 18µg 11µg Bulgur
Vitamin K 0.5µg Bulgur
Tryptophan 0.048mg 0.051mg Wheat
Threonine 0.089mg 0.172mg Wheat
Isoleucine 0.114mg 0.22mg Wheat
Leucine 0.208mg 0.432mg Wheat
Lysine 0.085mg 0.161mg Wheat
Methionine 0.048mg 0.097mg Wheat
Phenylalanine 0.145mg 0.3mg Wheat
Valine 0.139mg 0.267mg Wheat
Histidine 0.071mg 0.147mg Wheat
Trans Fat 0.002g Bulgur
Saturated Fat 0.042g 0.077g Bulgur
Monounsaturated Fat 0.031g 0.084g Wheat
Polyunsaturated fat 0.098g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Bulgur
9%
Wheat
Minerals Daily Need Coverage Score
21%
Bulgur
61%
Wheat

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 2.97g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.