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

Lentil vs Bulgur - In-Depth Nutrition Comparison

Compare

Important differences between Lentil and Bulgur

  • Lentil has more Folate, and Iron, however Bulgur is richer in Manganese, Magnesium, Vitamin B3, Fiber, Phosphorus, Vitamin B6, Copper, and Vitamin B5.
  • Bulgur's daily need coverage for Manganese is 111% more.
  • Lentil contains 7 times more Folate than Bulgur. Lentil contains 181µg of Folate, while Bulgur contains 27µg.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Bulgur, dry.

Infographic

Lentil vs Bulgur 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
Lentil
2
:
6
Bulgur
Contains more Iron +35.4%
Contains less Sodium -88.2%
Contains more Calcium +84.2%
Contains more Potassium +11.1%
Contains more Magnesium +355.6%
Contains more Copper +33.5%
Contains more Zinc +52%
Contains more Phosphorus +66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +35.4%
Contains less Sodium -88.2%
Contains more Calcium +84.2%
Contains more Potassium +11.1%
Contains more Magnesium +355.6%
Contains more Copper +33.5%
Contains more Zinc +52%
Contains more Phosphorus +66.7%

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
Lentil
3
:
7
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin E +83.3%
Contains more Folate +570.4%
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B6 +92.1%
Contains more Vitamin K +11.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
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%
Contains more Vitamin C +∞%
Contains more Vitamin E +83.3%
Contains more Folate +570.4%
Contains more Vitamin A +12.5%
Contains more Vitamin B1 +37.3%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B6 +92.1%
Contains more Vitamin K +11.8%

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
26
Lentil
29
Bulgur
Mineral Summary Score
48
Lentil
69
Bulgur

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
54%
Lentil
74%
Bulgur
Carbohydrates
20%
Lentil
76%
Bulgur
Fats
2%
Lentil
6%
Bulgur

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.
Lentil Bulgur
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.179g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 18)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.39g)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Lentil Bulgur Opinion
Calories 116 342 Bulgur
Protein 9.02 12.29 Bulgur
Fats 0.38 1.33 Bulgur
Vitamin C 1.5 0 Lentil
Carbs 20.13 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 2.46 Lentil
Calcium 19 35 Bulgur
Potassium 369 410 Bulgur
Magnesium 36 164 Bulgur
Sugar 1.8 0.41 Bulgur
Fiber 7.9 12.5 Bulgur
Copper 0.251 0.335 Bulgur
Zinc 1.27 1.93 Bulgur
Starch
Phosphorus 180 300 Bulgur
Sodium 2 17 Lentil
Vitamin A 8 9 Bulgur
Vitamin E 0.11 0.06 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.232 Bulgur
Vitamin B2 0.073 0.115 Bulgur
Vitamin B3 1.06 5.114 Bulgur
Vitamin B5 0.638 1.045 Bulgur
Vitamin B6 0.178 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 1.7 1.9 Bulgur
Folate 181 27 Lentil
Trans Fat 0 Bulgur
Saturated Fat 0.053 0.232 Lentil
Monounsaturated Fat 0.064 0.173 Bulgur
Polyunsaturated fat 0.175 0.541 Bulgur
Tryptophan 0.081 0.19 Bulgur
Threonine 0.323 0.354 Bulgur
Isoleucine 0.39 0.455 Bulgur
Leucine 0.654 0.83 Bulgur
Lysine 0.63 0.339 Lentil
Methionine 0.077 0.19 Bulgur
Phenylalanine 0.445 0.58 Bulgur
Valine 0.448 0.554 Bulgur
Histidine 0.254 0.285 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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.