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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.

Infographic

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 Phosphorus +69.3%
Contains less Sodium -88.2%
Contains more Zinc +115.5%
Contains more Copper +65.1%
Equal in Calcium - 34
Equal in Potassium - 431
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Magnesium +13.9%
Contains more Iron +43.1%
Contains more Phosphorus +69.3%
Contains less Sodium -88.2%
Contains more Zinc +115.5%
Contains more Copper +65.1%
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 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% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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

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 Wheat
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Bulgur Wheat Opinion
Net carbs 63.37g 71.13g Wheat
Protein 12.29g 13.68g Wheat
Fats 1.33g 2.47g Wheat
Carbs 75.87g 71.13g Bulgur
Calories 342kcal 339kcal Bulgur
Starch g g
Fructose g g
Sugar 0.41g g Wheat
Fiber 12.5g g Bulgur
Calcium 35mg 34mg Bulgur
Iron 2.46mg 3.52mg Wheat
Magnesium 164mg 144mg Bulgur
Phosphorus 300mg 508mg Wheat
Potassium 410mg 431mg Wheat
Sodium 17mg 2mg Wheat
Zinc 1.93mg 4.16mg Wheat
Copper 0.335mg 0.553mg Wheat
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.419mg Wheat
Vitamin B2 0.115mg 0.121mg Wheat
Vitamin B3 5.114mg 6.738mg Wheat
Vitamin B5 1.045mg 0.935mg Bulgur
Vitamin B6 0.342mg 0.419mg Wheat
Folate 27µg 43µg Wheat
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Bulgur
Tryptophan 0.19mg 0.176mg Bulgur
Threonine 0.354mg 0.366mg Wheat
Isoleucine 0.455mg 0.533mg Wheat
Leucine 0.83mg 0.934mg Wheat
Lysine 0.339mg 0.303mg Bulgur
Methionine 0.19mg 0.221mg Wheat
Phenylalanine 0.58mg 0.681mg Wheat
Valine 0.554mg 0.594mg Wheat
Histidine 0.285mg 0.322mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.232g 0.454g Bulgur
Monounsaturated Fat 0.173g 0.344g Wheat
Polyunsaturated fat 0.541g 0.978g 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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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
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 food.
Protein
74%
Bulgur
82%
Wheat
Carbohydrates
76%
Bulgur
71%
Wheat
Fats
6%
Bulgur
11%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (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 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.
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

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. 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.