Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Bulgur vs Flour - In-Depth Nutrition Comparison

Compare

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
Copy 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
Bulgur
Bulgur
6
:
2
Flour
Flour
Contains more Calcium +133.3%
Contains more Potassium +283.2%
Contains more Magnesium +645.5%
Contains more Copper +132.6%
Contains more Zinc +175.7%
Contains more Phosphorus +177.8%
Contains more Iron +88.6%
Contains less Sodium -88.2%
Bulgur
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Flour
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +133.3%
Contains more Potassium +283.2%
Contains more Magnesium +645.5%
Contains more Copper +132.6%
Contains more Zinc +175.7%
Contains more Phosphorus +177.8%
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
Bulgur
4
:
4
Flour
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
Bulgur
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%
Flour
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 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 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

Which food is preferable for your diet?

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

People also compare

Bulgur
Bulgur vs Buckwheat
Dough
Bulgur
Bulgur vs Rice
Rice
Bulgur
Bulgur vs Wheat
Wheat
Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter

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.

All nutrients comparison - raw data values

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

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.