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Lentil vs Bulgur - In-Depth Nutrition Comparison

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

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 E +83.3%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 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% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin E +83.3%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Lentil Bulgur Opinion
Net carbs 12.23g 63.37g Bulgur
Protein 9.02g 12.29g Bulgur
Fats 0.38g 1.33g Bulgur
Carbs 20.13g 75.87g Bulgur
Calories 116kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar 1.8g 0.41g Bulgur
Fiber 7.9g 12.5g Bulgur
Calcium 19mg 35mg Bulgur
Iron 3.33mg 2.46mg Lentil
Magnesium 36mg 164mg Bulgur
Phosphorus 180mg 300mg Bulgur
Potassium 369mg 410mg Bulgur
Sodium 2mg 17mg Lentil
Zinc 1.27mg 1.93mg Bulgur
Copper 0.251mg 0.335mg Bulgur
Vitamin A 8IU 9IU Bulgur
Vitamin E 0.11mg 0.06mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.232mg Bulgur
Vitamin B2 0.073mg 0.115mg Bulgur
Vitamin B3 1.06mg 5.114mg Bulgur
Vitamin B5 0.638mg 1.045mg Bulgur
Vitamin B6 0.178mg 0.342mg Bulgur
Folate 181µg 27µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 1.9µg Bulgur
Tryptophan 0.081mg 0.19mg Bulgur
Threonine 0.323mg 0.354mg Bulgur
Isoleucine 0.39mg 0.455mg Bulgur
Leucine 0.654mg 0.83mg Bulgur
Lysine 0.63mg 0.339mg Lentil
Methionine 0.077mg 0.19mg Bulgur
Phenylalanine 0.445mg 0.58mg Bulgur
Valine 0.448mg 0.554mg Bulgur
Histidine 0.254mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 0.053g 0.232g Lentil
Monounsaturated Fat 0.064g 0.173g Bulgur
Polyunsaturated fat 0.175g 0.541g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Bulgur
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
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

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)

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.