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  6. Millet flour vs. Bulgur dry

Millet flour vs. Bulgur dry — In-Depth Nutrition Comparison

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How are millet flour and bulgur dry different?

  • Millet flour is higher in selenium, copper, iron, vitamin B1, zinc, and vitamin B3; however, bulgur dry is richer in manganese, fiber, magnesium, and potassium.
  • Daily need coverage for manganese for bulgur dry is 89% higher.
  • Millet flour contains 14 times more selenium than bulgur dry. While millet flour contains 32.7µg of selenium, bulgur dry contains only 2.3µg.
  • Bulgur dry has a lower glycemic index (47) than millet flour (70).

Millet flour and Bulgur, dry are the varieties used in this article.

Infographic

Millet flour vs Bulgur dry infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more IronIron +60.2%
Contains more CopperCopper +59.7%
Contains more ZincZinc +36.3%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +1321.7%
Contains more MagnesiumMagnesium +37.8%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +83%
Contains more ManganeseManganese +204.2%
~equal in Phosphorus ~300mg

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%
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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B1Vitamin B1 +78%
Contains more Vitamin B3Vitamin B3 +17.7%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more FolateFolate +55.6%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin KVitamin K +137.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.342mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet flour Bulgur dry DV% diff.
Manganese 1.002mg 3.048mg 89%
Selenium 32.7µg 2.3µg 55%
Fiber 3.5g 12.5g 36%
Starch 69.88g 29%
Copper 0.535mg 0.335mg 22%
Iron 3.94mg 2.46mg 19%
Vitamin B1 0.413mg 0.232mg 15%
Polyunsaturated fat 2.618g 0.541g 14%
Magnesium 119mg 164mg 11%
Zinc 2.63mg 1.93mg 6%
Vitamin B3 6.02mg 5.114mg 6%
Potassium 224mg 410mg 5%
Choline 28.1mg 5%
Folate 42µg 27µg 4%
Vitamin B5 1.267mg 1.045mg 4%
Fats 4.25g 1.33g 4%
Vitamin B2 0.073mg 0.115mg 3%
Protein 10.75g 12.29g 3%
Monounsaturated fat 0.924g 0.173g 2%
Vitamin B6 0.372mg 0.342mg 2%
Calories 382kcal 342kcal 2%
Calcium 14mg 35mg 2%
Phosphorus 285mg 300mg 2%
Sodium 4mg 17mg 1%
Vitamin K 0.8µg 1.9µg 1%
Saturated fat 0.536g 0.232g 1%
Carbs 75.12g 75.87g 0%
Net carbs 71.62g 63.37g N/A
Sugar 1.66g 0.41g N/A
Vitamin E 0.11mg 0.06mg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.19mg 0%
Threonine 0.354mg 0.354mg 0%
Isoleucine 0.473mg 0.455mg 0%
Leucine 1.537mg 0.83mg 0%
Lysine 0.144mg 0.339mg 0%
Methionine 0.319mg 0.19mg 0%
Phenylalanine 0.675mg 0.58mg 0%
Valine 0.584mg 0.554mg 0%
Histidine 0.257mg 0.285mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more FatsFats +219.5%
Contains more ProteinProtein +14.3%
Contains more OtherOther +24.8%
~equal in Carbs ~75.87g
~equal in Water ~9g

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +434.1%
Contains more Poly. FatPolyunsaturated fat +383.9%
Contains less Sat. FatSaturated fat -56.7%

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 dry - 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.