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  6. Millet flour vs. Bulgur

Millet flour vs. Bulgur — In-Depth Nutrition Comparison

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Significant differences between Millet flour and Bulgur

  • The amount of Selenium, Copper, Iron, Phosphorus, Vitamin B3, Vitamin B1, Vitamin B6, Magnesium, Zinc, and Vitamin B5 in Millet flour is higher than in Bulgur.
  • Millet flour covers your daily Selenium needs 58% more than Bulgur.
  • Bulgur has 7 times less Vitamin B1 than Millet flour. Millet flour has 0.413mg of Vitamin B1, while Bulgur has 0.057mg.

Specific food types used in this comparison are Millet flour and Bulgur, cooked.

Infographic

Millet flour 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Bulgur
Bulgur
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +271.9%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +229.4%
Contains more IronIron +310.4%
Contains more CopperCopper +613.3%
Contains more ZincZinc +361.4%
Contains more PhosphorusPhosphorus +612.5%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +64.5%
Contains more SeleniumSelenium +5350%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Bulgur
Bulgur
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +624.6%
Contains more Vitamin B2Vitamin B2 +160.7%
Contains more Vitamin B3Vitamin B3 +502%
Contains more Vitamin B5Vitamin B5 +268.3%
Contains more Vitamin B6Vitamin B6 +348.2%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more ProteinProtein +249%
Contains more FatsFats +1670.8%
Contains more CarbsCarbs +304.3%
Contains more OtherOther +255.9%
Contains more WaterWater +796.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated Fat: Sat. Fat 0.536 g
Monounsaturated Fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Bulgur
Bulgur
1
25% 18% 57%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated Fat +2880.6%
Contains more Poly. FatPolyunsaturated fat +2571.4%
Contains less Sat. FatSaturated Fat -92.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet flour Bulgur
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Millet flour Bulgur Opinion
Calories 382kcal 83kcal Millet flour
Protein 10.75g 3.08g Millet flour
Fats 4.25g 0.24g Millet flour
Net carbs 71.62g 14.08g Millet flour
Carbs 75.12g 18.58g Millet flour
Magnesium 119mg 32mg Millet flour
Calcium 14mg 10mg Millet flour
Potassium 224mg 68mg Millet flour
Iron 3.94mg 0.96mg Millet flour
Sugar 1.66g 0.1g Bulgur
Fiber 3.5g 4.5g Bulgur
Copper 0.535mg 0.075mg Millet flour
Zinc 2.63mg 0.57mg Millet flour
Starch 69.88g Millet flour
Phosphorus 285mg 40mg Millet flour
Sodium 4mg 5mg Millet flour
Vitamin A 2IU Bulgur
Vitamin E 0.11mg 0.01mg Millet flour
Manganese 1.002mg 0.609mg Millet flour
Selenium 32.7µg 0.6µg Millet flour
Vitamin B1 0.413mg 0.057mg Millet flour
Vitamin B2 0.073mg 0.028mg Millet flour
Vitamin B3 6.02mg 1mg Millet flour
Vitamin B5 1.267mg 0.344mg Millet flour
Vitamin B6 0.372mg 0.083mg Millet flour
Vitamin K 0.8µg 0.5µg Millet flour
Folate 42µg 18µg Millet flour
Trans Fat 0.002g Bulgur
Choline 6.9mg Bulgur
Saturated Fat 0.536g 0.042g Bulgur
Monounsaturated Fat 0.924g 0.031g Millet flour
Polyunsaturated fat 2.618g 0.098g Millet flour
Tryptophan 0.17mg 0.048mg Millet flour
Threonine 0.354mg 0.089mg Millet flour
Isoleucine 0.473mg 0.114mg Millet flour
Leucine 1.537mg 0.208mg Millet flour
Lysine 0.144mg 0.085mg Millet flour
Methionine 0.319mg 0.048mg Millet flour
Phenylalanine 0.675mg 0.145mg Millet flour
Valine 0.584mg 0.139mg Millet flour
Histidine 0.257mg 0.071mg Millet flour
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Millet flour
8%
Bulgur
Minerals Daily Need Coverage Score
94%
Millet flour
21%
Bulgur

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 1mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is richer in vitamins?
Millet flour
Millet flour is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.56g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.494g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 23)

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.

  1. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.