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Bulgur vs Flour - In-Depth Nutrition Comparison

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Summary of differences between Bulgur and Flour

  • Bulgur has more Manganese, Fiber, Magnesium, Phosphorus, and Vitamin B6, while Flour has more Selenium, Vitamin B1, Folate, Vitamin B2, and Iron.
  • Bulgur covers your daily need of Manganese 103% more than Flour.
  • Bulgur contains 8 times more Vitamin B6 than Flour. While Bulgur contains 0.342mg of Vitamin B6, Flour contains only 0.044mg.

These are the specific foods used in this comparison Bulgur, dry and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Bulgur vs Flour 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
6
:
2
Flour
Contains more Calcium +133.3%
Contains more Magnesium +645.5%
Contains more Phosphorus +177.8%
Contains more Potassium +283.2%
Contains more Zinc +175.7%
Contains more Copper +132.6%
Contains more Iron +88.6%
Contains less Sodium -88.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +133.3%
Contains more Magnesium +645.5%
Contains more Phosphorus +177.8%
Contains more Potassium +283.2%
Contains more Zinc +175.7%
Contains more Copper +132.6%
Contains more Iron +88.6%
Contains less Sodium -88.2%

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
:
4
Flour
Contains more Vitamin A +∞%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +677.3%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B2 +329.6%
Contains more Vitamin B3 +15.4%
Contains more Folate +577.8%
Equal in Vitamin E - 0.06
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +677.3%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B2 +329.6%
Contains more Vitamin B3 +15.4%
Contains more Folate +577.8%
Equal in Vitamin E - 0.06

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

All nutrients comparison - raw data values

Nutrient Bulgur Flour Opinion
Net carbs 63.37g 73.61g Flour
Protein 12.29g 10.33g Bulgur
Fats 1.33g 0.98g Bulgur
Carbs 75.87g 76.31g Flour
Calories 342kcal 364kcal Flour
Starch g g
Fructose g g
Sugar 0.41g 0.27g Flour
Fiber 12.5g 2.7g Bulgur
Calcium 35mg 15mg Bulgur
Iron 2.46mg 4.64mg Flour
Magnesium 164mg 22mg Bulgur
Phosphorus 300mg 108mg Bulgur
Potassium 410mg 107mg Bulgur
Sodium 17mg 2mg Flour
Zinc 1.93mg 0.7mg Bulgur
Copper 0.335mg 0.144mg Bulgur
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg 0.06mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.785mg Flour
Vitamin B2 0.115mg 0.494mg Flour
Vitamin B3 5.114mg 5.904mg Flour
Vitamin B5 1.045mg 0.438mg Bulgur
Vitamin B6 0.342mg 0.044mg Bulgur
Folate 27µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.3µg Bulgur
Tryptophan 0.19mg 0.127mg Bulgur
Threonine 0.354mg 0.281mg Bulgur
Isoleucine 0.455mg 0.357mg Bulgur
Leucine 0.83mg 0.71mg Bulgur
Lysine 0.339mg 0.228mg Bulgur
Methionine 0.19mg 0.183mg Bulgur
Phenylalanine 0.58mg 0.52mg Bulgur
Valine 0.554mg 0.415mg Bulgur
Histidine 0.285mg 0.23mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.232g 0.155g Flour
Monounsaturated Fat 0.173g 0.087g Bulgur
Polyunsaturated fat 0.541g 0.413g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
50
Flour
Mineral Summary Score
69
Bulgur
40
Flour

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
62%
Flour
Carbohydrates
76%
Bulgur
76%
Flour
Fats
6%
Bulgur
5%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.