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Bulgur vs Wheat - In-Depth Nutrition Comparison

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How are Bulgur and Wheat different?

  • Wheat is higher than Bulgur in Selenium, Phosphorus, Copper, Zinc, Vitamin B1, Iron, Vitamin B3 and Vitamin B6.
  • Wheat covers your daily need of Selenium 158% more than Bulgur.

Bulgur, dry and Wheat, durum types were used in this article.

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Bulgur vs Wheat 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
Bulgur
2
:
6
Wheat
Contains more Magnesium +13.9%
Contains more Iron +43.1%
Contains more Copper +65.1%
Contains more Zinc +115.5%
Contains more Phosphorus +69.3%
Contains less Sodium -88.2%
Equal in Calcium - 34
Equal in Potassium - 431
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Magnesium +13.9%
Contains more Iron +43.1%
Contains more Copper +65.1%
Contains more Zinc +115.5%
Contains more Phosphorus +69.3%
Contains less Sodium -88.2%
Equal in Calcium - 34
Equal in Potassium - 431

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
4
:
5
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.8%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B3 +31.8%
Contains more Vitamin B6 +22.5%
Contains more Folate +59.3%
Equal in Vitamin B2 - 0.121
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% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.8%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B3 +31.8%
Contains more Vitamin B6 +22.5%
Contains more Folate +59.3%
Equal in Vitamin B2 - 0.121

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bulgur
37
Wheat
Mineral Summary Score
69
Bulgur
100
Wheat

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 the food
Protein
74%
Bulgur
82%
Wheat
Carbohydrates
76%
Bulgur
71%
Wheat
Fats
6%
Bulgur
11%
Wheat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Wheat
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Wheat
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 contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 0.41g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 15mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.222g)
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 minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Wheat Opinion
Calories 342 339 Bulgur
Protein 12.29 13.68 Wheat
Fats 1.33 2.47 Wheat
Vitamin C 0 0
Carbs 75.87 71.13 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 3.52 Wheat
Calcium 35 34 Bulgur
Potassium 410 431 Wheat
Magnesium 164 144 Bulgur
Sugars 0.41 Wheat
Fiber 12.5 Bulgur
Copper 0.335 0.553 Wheat
Zinc 1.93 4.16 Wheat
Starch
Phosphorus 300 508 Wheat
Sodium 17 2 Wheat
Vitamin A 9 0 Bulgur
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.419 Wheat
Vitamin B2 0.115 0.121 Wheat
Vitamin B3 5.114 6.738 Wheat
Vitamin B5 1.045 0.935 Bulgur
Vitamin B6 0.342 0.419 Wheat
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 27 43 Wheat
Trans Fat
Saturated Fat 0.232 0.454 Bulgur
Monounsaturated Fat 0.173 0.344 Wheat
Polyunsaturated fat 0.541 0.978 Wheat
Tryptophan 0.19 0.176 Bulgur
Threonine 0.354 0.366 Wheat
Isoleucine 0.455 0.533 Wheat
Leucine 0.83 0.934 Wheat
Lysine 0.339 0.303 Bulgur
Methionine 0.19 0.221 Wheat
Phenylalanine 0.58 0.681 Wheat
Valine 0.554 0.594 Wheat
Histidine 0.285 0.322 Wheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.