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Bulgur vs. Wheat — In-Depth Nutrition Comparison

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How are Bulgur and Wheat different?

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Iron, Vitamin B1, Magnesium, and Vitamin B6 than Bulgur.
  • Daily need coverage for Selenium from Wheat is 161% higher.

Bulgur, cooked and Wheat, durum are the varieties used in this article.

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
0
:
10
Wheat
Contains more Calcium +240%
Contains more Iron +266.7%
Contains more Magnesium +350%
Contains more Phosphorus +1170%
Contains more Potassium +533.8%
Contains less Sodium -60%
Contains more Zinc +629.8%
Contains more Copper +637.3%
Contains more Manganese +394.6%
Contains more Selenium +14800%
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 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +240%
Contains more Iron +266.7%
Contains more Magnesium +350%
Contains more Phosphorus +1170%
Contains more Potassium +533.8%
Contains less Sodium -60%
Contains more Zinc +629.8%
Contains more Copper +637.3%
Contains more Manganese +394.6%
Contains more Selenium +14800%

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
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +635.1%
Contains more Vitamin B2 +332.1%
Contains more Vitamin B3 +573.8%
Contains more Vitamin B5 +171.8%
Contains more Vitamin B6 +404.8%
Contains more Folate +138.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 4% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +635.1%
Contains more Vitamin B2 +332.1%
Contains more Vitamin B3 +573.8%
Contains more Vitamin B5 +171.8%
Contains more Vitamin B6 +404.8%
Contains more Folate +138.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
1
:
Contains more Water +610.8%
Contains more Protein +344.2%
Contains more Fats +929.2%
Contains more Carbs +282.8%
Contains more Other +423.5%
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +610.8%
Contains more Protein +344.2%
Contains more Fats +929.2%
Contains more Carbs +282.8%
Contains more Other +423.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
1
:
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +1009.7%
Contains more Polyunsaturated fat +898%
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +1009.7%
Contains more Polyunsaturated fat +898%

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
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals 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 71.13g Wheat
Protein 3.08g 13.68g Wheat
Fats 0.24g 2.47g Wheat
Carbs 18.58g 71.13g Wheat
Calories 83kcal 339kcal Wheat
Sugar 0.1g Wheat
Fiber 4.5g Bulgur
Calcium 10mg 34mg Wheat
Iron 0.96mg 3.52mg Wheat
Magnesium 32mg 144mg Wheat
Phosphorus 40mg 508mg Wheat
Potassium 68mg 431mg Wheat
Sodium 5mg 2mg Wheat
Zinc 0.57mg 4.16mg Wheat
Copper 0.075mg 0.553mg Wheat
Manganese 0.609mg 3.012mg Wheat
Selenium 0.6µg 89.4µg Wheat
Vitamin A 2IU 0IU Bulgur
Vitamin E 0.01mg Bulgur
Vitamin B1 0.057mg 0.419mg Wheat
Vitamin B2 0.028mg 0.121mg Wheat
Vitamin B3 1mg 6.738mg Wheat
Vitamin B5 0.344mg 0.935mg Wheat
Vitamin B6 0.083mg 0.419mg Wheat
Folate 18µg 43µg Wheat
Choline 6.9mg Bulgur
Vitamin K 0.5µg Bulgur
Tryptophan 0.048mg 0.176mg Wheat
Threonine 0.089mg 0.366mg Wheat
Isoleucine 0.114mg 0.533mg Wheat
Leucine 0.208mg 0.934mg Wheat
Lysine 0.085mg 0.303mg Wheat
Methionine 0.048mg 0.221mg Wheat
Phenylalanine 0.145mg 0.681mg Wheat
Valine 0.139mg 0.594mg Wheat
Histidine 0.071mg 0.322mg Wheat
Saturated Fat 0.042g 0.454g Bulgur
Monounsaturated Fat 0.031g 0.344g Wheat
Polyunsaturated fat 0.098g 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

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
34%
Wheat
Minerals Daily Need Coverage Score
21%
Bulgur
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.412g)
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/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.