Couscous vs. Bulgur — Health Impact and Nutrition Comparison
Summary
Bulgur is made by boiling and cracking whole wheat grains, while couscous is steamed pellets of rolled semolina flour, which is coarsely ground wheat. Bulgur is a whole grain, and semolina is a processed or refined grain product.
While couscous is higher in net carbs by about 8g per every 100g serving, bulgur is a much better source of dietary fiber, containing over three times more.
Couscous also has more calories and protein. However, bulgur is richer in minerals and vitamins, providing five times more vitamin K, four times more magnesium, and three times more iron.
Nevertheless, couscous is 46 times richer in selenium and 13 times richer in vitamin E.
Bulgur is more well-researched compared to couscous. Whole grain intake may have a more beneficial impact on cardiovascular health and the prevention of type 2 diabetes than refined grain intake.
Table of contents
Introduction
Bulgur and couscous are nutritious grains commonly used in Middle Eastern, Mediterranean, and North African cuisine. While these two grains are both made from wheat, they make different dishes with distinct characteristics. In this article, we will discuss these differences while focusing on health impact and nutrition.
Classification
Bulgur and couscous are types of cereal grains. However, bulgur is classified as a whole grain, while couscous is a processed or refined grain product.
Bulgur is essentially parboiled cracked wheat. Bulgur is usually produced using durum wheat (Triticum durum) but can also be made from common wheat (Triticum aestivum). Couscous is steamed tiny pellets of rolled semolina flour. Semolina is also a type of wheat; however, it is made by coarsely grounding durum wheat.
Appearance, Taste, and Use
Bulgur has a chewy texture and a nutty flavor, while couscous has a light, fluffy texture and a mild taste.
Couscous cooks faster than bulgur, typically taking around 5-10 minutes, while bulgur takes only about 15-20 minutes. However, these grains are partially pre-cooked and can also be used in dishes after soaking in water.
Bulgur is commonly used in Mediterranean and Middle Eastern cultures, whereas couscous is popular in North African cuisine.
Can Bulgur Be Substituted For Couscous?
Fine bulgur has a couscous-like texture and cooks quickly without being boiled. So, the answer is yes: fine bulgur may be used in nearly any dish that calls for couscous.
Nutrition
The nutritional information below is presented for 100g servings of cooked bulgur and couscous.
The average serving size for these dishes is one cup of cooked grains, which weighs 182g for bulgur and 157g for couscous.
Macronutrients and Calories
Cooked couscous is slightly denser in overall nutrients, consisting of 73% water and 27% nutrients, while cooked bulgur is made up of 78% water and 22% nutrients.
The primary macronutrient in both these grains is carbohydrates, followed by protein.
Macronutrient Comparison
Contains
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ProteinProtein
+23.1%
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CarbsCarbs
+25%
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FatsFats
+50%
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OtherOther
+30.8%
Calories
Couscous is notably higher in calories, providing 29 more calories per every 100g serving. Couscous and bulgur contain 112 and 83 calories, respectively, in a 100g serving.
Carbohydrates
Couscous contains 4.7g more carbohydrates than bulgur in a 100g serving. However, bulgur is richer in dietary fiber by three times or around 3g.
Couscous contains 23.2g of carbs in a 100g serving, of which 94% comprises net carbs and 6% dietary fiber. In the same serving size, bulgur has 18.6g of carbs, consisting of 76% net carbs and 24% dietary fiber.
Bulgur is a much better source of dietary fiber, falling in the top 20% of foods as a source of this nutrient.
Protein
Couscous is only slightly richer in protein. A 100g serving of couscous and bulgur provides 3g and 3.8g of protein, respectively.
These two grains contain some levels of all essential amino acids but are relatively lacking in lysine and methionine.
Fats
Couscous and bulgur each contain less than half a gram of fats per 100g serving.
Vitamins
Bulgur is somewhat richer in vitamins, being five times higher in vitamin K and providing vitamin A, which couscous lacks. Bulgur is also a better source of vitamins B6 and B9 or folate.
Couscous, on the other hand, provides 13 times more vitamin E and is richer in vitamin B1.
Vitamin Comparison
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Vitamin EVitamin E
+1200%
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Vitamin AVitamin A
+∞%
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Vitamin B6Vitamin B6
+62.7%
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Vitamin KVitamin K
+400%
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FolateFolate
+20%
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CholineCholine
+109.1%
Minerals
Bulgur is the ultimate winner in the mineral category, being richer in almost all of them. Bulgur provides four times more magnesium, three times more iron, and two times more zinc. It is also richer in phosphorus, calcium, potassium, and copper.
Couscous does, however, contain 46 times more selenium.
Unsalted cooked couscous and bulgur are even in sodium.
Mineral Comparison
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SeleniumSelenium
+4483.3%
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MagnesiumMagnesium
+300%
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CalciumCalcium
+25%
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PotassiumPotassium
+17.2%
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IronIron
+152.6%
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CopperCopper
+82.9%
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ZincZinc
+119.2%
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PhosphorusPhosphorus
+81.8%
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ManganeseManganese
+625%
Glycemic Index
Based on five different samples, the average glycemic index of cooked bulgur is 47 (1). This falls in the low glycemic index category. If interested, you can find a more detailed article about the glycemic index of bulgur.
As a processed product with more net carbs and less dietary fiber, couscous naturally has a higher glycemic index value of 65 (1). This is classified as a moderate glycemic index value.
You can also find a detailed article about the glycemic index of couscous.
Insulin Index
The insulin index of bulgur has not yet been studied. However, couscous was measured to have a high insulin index value of 84 (2). This value demonstrates how much the intake of couscous raises blood insulin levels.
Health Impact
Cardiovascular Health
Eating whole grains, such as bulgur, has been proven to have an inverse association with cardiovascular disease risk (3).
The abundance of dietary fiber in whole grain protein foods gives it the potential for disease prevention and reduction of the risk of atherosclerosis and cardiovascular disease (4).
However, another research found there to be insufficient evidence to recommend the consumption of whole grain diets to reduce the risk of cardiovascular disease and lower blood pressure or cholesterol (5).
Refined grains, such as couscous, are not associated with the risk of cardiovascular disease, stroke, or heart failure (6). However, there is not enough research to conclude about their positive effect on cardiovascular health.
Diabetes
Bulgur and whole grains, in general, have also been studied to have an inverse correlation with the development of type 2 diabetes. Wholegrain phytochemicals may have a role in treating type 2 diabetes and metabolic disorders, such as obesity (3).
Bulgur has a lower glycemic index compared to couscous due to its high dietary fiber content. This quality makes bulgur break down slower in the intestines and raise glucose gradually, without spikes.
A high whole grain intake, but not refined grains, is associated with reduced type 2 diabetes risk. Thus, replacing refined grains with whole grains is recommended to reduce this risk (7).
Gluten Intolerance
Gluten is a protein found in certain cereal products and cereals, mainly wheat, rye, spelt, etc. The intake of this protein causes gluten-related disorders, such as Celiac disease and non-celiac gluten sensitivity.
Couscous and bulgur are both made from wheat and should not be used during a gluten-free diet or in case of gluten-related disorders.
FODMAPs
Bulgur in greater amounts and couscous are high in FODMAPs, whereas half-serving bulgur is considered low in FODMAPs.
FODMAPs are poorly absorbed carbs, undergoing bacterial fermentation in the small intestines, leading to increased water volume and gas production. High FODMAP foods may lead to abdominal cramps, bloating, flatulence, and diarrhea.
Sources.
- https://academic.oup.com/ajcn/article/114/5/1625/6320814
- https://ses.library.usyd.edu.au/handle/2123/11945
- https://www.researchgate.net/publication/361575031
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6484378/
- https://pubmed.ncbi.nlm.nih.gov/36075506/
- https://pubmed.ncbi.nlm.nih.gov/24158434/
Infographic
Fat Type Comparison
Contains less Sat. FatSaturated Fat | -31% |
Contains more Mono. FatMonounsaturated Fat | +40.9% |
Contains more Poly. FatPolyunsaturated fat | +53.1% |
Comparison summary table
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal | ||
Lower in Sugar | Equal | ||
Lower in Sodium | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 112kcal | 83kcal | |
Protein | 3.79g | 3.08g | |
Fats | 0.16g | 0.24g | |
Net carbs | 21.82g | 14.08g | |
Carbs | 23.22g | 18.58g | |
Magnesium | 8mg | 32mg | |
Calcium | 8mg | 10mg | |
Potassium | 58mg | 68mg | |
Iron | 0.38mg | 0.96mg | |
Sugar | 0.1g | 0.1g | |
Fiber | 1.4g | 4.5g | |
Copper | 0.041mg | 0.075mg | |
Zinc | 0.26mg | 0.57mg | |
Phosphorus | 22mg | 40mg | |
Sodium | 5mg | 5mg | |
Vitamin A | 0IU | 2IU | |
Vitamin E | 0.13mg | 0.01mg | |
Manganese | 0.084mg | 0.609mg | |
Selenium | 27.5µg | 0.6µg | |
Vitamin B1 | 0.063mg | 0.057mg | |
Vitamin B2 | 0.027mg | 0.028mg | |
Vitamin B3 | 0.983mg | 1mg | |
Vitamin B5 | 0.371mg | 0.344mg | |
Vitamin B6 | 0.051mg | 0.083mg | |
Vitamin K | 0.1µg | 0.5µg | |
Folate | 15µg | 18µg | |
Choline | 3.3mg | 6.9mg | |
Saturated Fat | 0.029g | 0.042g | |
Monounsaturated Fat | 0.022g | 0.031g | |
Polyunsaturated fat | 0.064g | 0.098g | |
Tryptophan | 0.049mg | 0.048mg | |
Threonine | 0.1mg | 0.089mg | |
Isoleucine | 0.147mg | 0.114mg | |
Leucine | 0.259mg | 0.208mg | |
Lysine | 0.073mg | 0.085mg | |
Methionine | 0.059mg | 0.048mg | |
Phenylalanine | 0.184mg | 0.145mg | |
Valine | 0.162mg | 0.139mg | |
Histidine | 0.077mg | 0.071mg |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
- Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.