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Bulgur vs Wheat gluten - In-Depth Nutrition Comparison

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The main differences between Bulgur and Wheat gluten

  • Bulgur has more Fiber, Magnesium, and Copper, however Wheat gluten has more Selenium, Iron, Vitamin B3, Vitamin B6, Vitamin B5, Vitamin B1, and Calcium.
  • Daily need coverage for Selenium from Wheat gluten is 68% higher.
  • Wheat gluten has 21 times less Fiber than Bulgur. Bulgur has 12.5g of Fiber, while Wheat gluten has 0.6g.

Food types used in this article are Bulgur, dry and Vital wheat gluten.

Infographic

Bulgur vs Wheat gluten 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 Magnesium +556%
Contains more Phosphorus +15.4%
Contains more Potassium +310%
Contains less Sodium -41.4%
Contains more Zinc +127.1%
Contains more Copper +84.1%
Contains more Calcium +305.7%
Contains more Iron +111.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Magnesium +556%
Contains more Phosphorus +15.4%
Contains more Potassium +310%
Contains less Sodium -41.4%
Contains more Zinc +127.1%
Contains more Copper +84.1%
Contains more Calcium +305.7%
Contains more Iron +111.4%

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

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 gluten
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bulgur Wheat gluten Opinion
Net carbs 63.37g 13.19g Bulgur
Protein 12.29g 75.16g Wheat gluten
Fats 1.33g 1.85g Wheat gluten
Carbs 75.87g 13.79g Bulgur
Calories 342kcal 370kcal Wheat gluten
Starch g g
Fructose g g
Sugar 0.41g 0g Wheat gluten
Fiber 12.5g 0.6g Bulgur
Calcium 35mg 142mg Wheat gluten
Iron 2.46mg 5.2mg Wheat gluten
Magnesium 164mg 25mg Bulgur
Phosphorus 300mg 260mg Bulgur
Potassium 410mg 100mg Bulgur
Sodium 17mg 29mg Bulgur
Zinc 1.93mg 0.85mg Bulgur
Copper 0.335mg 0.182mg Bulgur
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg 0mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0mg Bulgur
Vitamin B2 0.115mg 0mg Bulgur
Vitamin B3 5.114mg 0mg Bulgur
Vitamin B5 1.045mg 0mg Bulgur
Vitamin B6 0.342mg 0mg Bulgur
Folate 27µg 0µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0µg Bulgur
Tryptophan 0.19mg mg Bulgur
Threonine 0.354mg mg Bulgur
Isoleucine 0.455mg mg Bulgur
Leucine 0.83mg mg Bulgur
Lysine 0.339mg mg Bulgur
Methionine 0.19mg mg Bulgur
Phenylalanine 0.58mg mg Bulgur
Valine 0.554mg mg Bulgur
Histidine 0.285mg mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.232g 0.272g Bulgur
Monounsaturated Fat 0.173g 0.156g Bulgur
Polyunsaturated fat 0.541g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Wheat gluten
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
0
Wheat gluten
Mineral Summary Score
69
Bulgur
58
Wheat gluten

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
451%
Wheat gluten
Carbohydrates
76%
Bulgur
14%
Wheat gluten
Fats
6%
Bulgur
9%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.41g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 17)
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)
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.

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.