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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
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" 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 Phosphorus +21.3%
Contains less Sodium -70.6%
Contains more Zinc +90.7%
Contains more Copper +51%
Equal in Potassium - 403
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains more Calcium +59.1%
Contains more Magnesium +26.2%
Contains more Iron +53.3%
Contains more Phosphorus +21.3%
Contains less Sodium -70.6%
Contains more Zinc +90.7%
Contains more Copper +51%
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 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 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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

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

All nutrients comparison - raw data values

Nutrient Bulgur Khorasan wheat Opinion
Net carbs 63.37g 59.48g Bulgur
Protein 12.29g 14.54g Khorasan wheat
Fats 1.33g 2.13g Khorasan wheat
Carbs 75.87g 70.58g Bulgur
Calories 342kcal 337kcal Bulgur
Starch g 52.41g Khorasan wheat
Fructose g 0.11g Khorasan wheat
Sugar 0.41g 7.84g Bulgur
Fiber 12.5g 11.1g Bulgur
Calcium 35mg 22mg Bulgur
Iron 2.46mg 3.77mg Khorasan wheat
Magnesium 164mg 130mg Bulgur
Phosphorus 300mg 364mg Khorasan wheat
Potassium 410mg 403mg Bulgur
Sodium 17mg 5mg Khorasan wheat
Zinc 1.93mg 3.68mg Khorasan wheat
Copper 0.335mg 0.506mg Khorasan wheat
Vitamin A 9IU 10IU Khorasan wheat
Vitamin E 0.06mg 0.61mg Khorasan wheat
Vitamin D 0IU IU Bulgur
Vitamin D 0µg µg Bulgur
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.566mg Khorasan wheat
Vitamin B2 0.115mg 0.184mg Khorasan wheat
Vitamin B3 5.114mg 6.375mg Khorasan wheat
Vitamin B5 1.045mg 0.949mg Bulgur
Vitamin B6 0.342mg 0.259mg Bulgur
Folate 27µg µg Bulgur
Vitamin B12 0µg µg Bulgur
Vitamin K 1.9µg 1.8µg Bulgur
Tryptophan 0.19mg 0.13mg Bulgur
Threonine 0.354mg 0.442mg Khorasan wheat
Isoleucine 0.455mg 0.566mg Khorasan wheat
Leucine 0.83mg 1.112mg Khorasan wheat
Lysine 0.339mg 0.416mg Khorasan wheat
Methionine 0.19mg 0.251mg Khorasan wheat
Phenylalanine 0.58mg 0.772mg Khorasan wheat
Valine 0.554mg 0.687mg Khorasan wheat
Histidine 0.285mg 0.379mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat g 0.005g Bulgur
Saturated Fat 0.232g 0.196g Khorasan wheat
Monounsaturated Fat 0.173g 0.213g Khorasan wheat
Polyunsaturated fat 0.541g 0.621g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Khorasan 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
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

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.

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.