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Bulgur vs Khorasan wheat - In-Depth Nutrition Comparison

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Significant differences between Bulgur and Khorasan wheat

  • Bulgur has more Manganese, Magnesium, and Vitamin B6, however Khorasan wheat is richer in Selenium, Vitamin B1, Copper, Iron, Zinc, Phosphorus, and Vitamin B3.
  • Khorasan wheat covers your daily Selenium needs 144% more than Bulgur.

Specific food types used in this comparison are Bulgur, dry and Wheat, KAMUT khorasan, uncooked.

Infographic

Bulgur vs Khorasan 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
Contains more Calcium +59.1%
Contains more Magnesium +26.2%
Contains more Iron +53.3%
Contains more Copper +51%
Contains more Zinc +90.7%
Contains more Phosphorus +21.3%
Contains less Sodium -70.6%
Equal in Potassium - 403
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Contains more Calcium +59.1%
Contains more Magnesium +26.2%
Contains more Iron +53.3%
Contains more Copper +51%
Contains more Zinc +90.7%
Contains more Phosphorus +21.3%
Contains less Sodium -70.6%
Equal in Potassium - 403

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
6
:
Contains more Vitamin B5 +10.1%
Contains more Vitamin B6 +32%
Contains more Vitamin A +11.1%
Contains more Vitamin E +916.7%
Contains more Vitamin B1 +144%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +24.7%
Equal in Vitamin B5 - 0.949
Equal in Vitamin K - 1.8
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% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Contains more Vitamin B5 +10.1%
Contains more Vitamin B6 +32%
Contains more Vitamin A +11.1%
Contains more Vitamin E +916.7%
Contains more Vitamin B1 +144%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +24.7%
Equal in Vitamin B5 - 0.949
Equal in Vitamin K - 1.8

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
36
Khorasan wheat
Mineral Summary Score
69
Bulgur
88
Khorasan 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
87%
Khorasan wheat
Carbohydrates
76%
Bulgur
71%
Khorasan wheat
Fats
6%
Bulgur
10%
Khorasan wheat

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Khorasan 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 Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 7)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 7.43g)
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.

All nutrients comparison - raw data values

Nutrient Bulgur Khorasan wheat Opinion
Calories 342 337 Bulgur
Protein 12.29 14.54 Khorasan wheat
Fats 1.33 2.13 Khorasan wheat
Vitamin C 0 0
Carbs 75.87 70.58 Bulgur
Cholesterol 0 0
Vitamin D 0 Bulgur
Iron 2.46 3.77 Khorasan wheat
Calcium 35 22 Bulgur
Potassium 410 403 Bulgur
Magnesium 164 130 Bulgur
Sugar 0.41 7.84 Bulgur
Fiber 12.5 11.1 Bulgur
Copper 0.335 0.506 Khorasan wheat
Zinc 1.93 3.68 Khorasan wheat
Starch 52.41 Khorasan wheat
Phosphorus 300 364 Khorasan wheat
Sodium 17 5 Khorasan wheat
Vitamin A 9 10 Khorasan wheat
Vitamin E 0.06 0.61 Khorasan wheat
Vitamin D 0 Bulgur
Vitamin B1 0.232 0.566 Khorasan wheat
Vitamin B2 0.115 0.184 Khorasan wheat
Vitamin B3 5.114 6.375 Khorasan wheat
Vitamin B5 1.045 0.949 Bulgur
Vitamin B6 0.342 0.259 Bulgur
Vitamin B12 0 Bulgur
Vitamin K 1.9 1.8 Bulgur
Folate 27 Bulgur
Trans Fat 0.005 Bulgur
Saturated Fat 0.232 0.196 Khorasan wheat
Monounsaturated Fat 0.173 0.213 Khorasan wheat
Polyunsaturated fat 0.541 0.621 Khorasan wheat
Tryptophan 0.19 0.13 Bulgur
Threonine 0.354 0.442 Khorasan wheat
Isoleucine 0.455 0.566 Khorasan wheat
Leucine 0.83 1.112 Khorasan wheat
Lysine 0.339 0.416 Khorasan wheat
Methionine 0.19 0.251 Khorasan wheat
Phenylalanine 0.58 0.772 Khorasan wheat
Valine 0.554 0.687 Khorasan wheat
Histidine 0.285 0.379 Khorasan wheat
Fructose 0.11 Khorasan wheat

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.