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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 from 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.

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

Infographic

Millet flour vs Bulgur dry 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.
Millet flour
Millet flour
5
:
5
Bulgur dry
Bulgur dry
Contains more Iron +60.2%
Contains less Sodium -76.5%
Contains more Zinc +36.3%
Contains more Copper +59.7%
Contains more Selenium +1321.7%
Contains more Calcium +150%
Contains more Magnesium +37.8%
Contains more Potassium +83%
Contains more Manganese +204.2%
Equal in Phosphorus - 300
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Iron +60.2%
Contains less Sodium -76.5%
Contains more Zinc +36.3%
Contains more Copper +59.7%
Contains more Selenium +1321.7%
Contains more Calcium +150%
Contains more Magnesium +37.8%
Contains more Potassium +83%
Contains more Manganese +204.2%
Equal in Phosphorus - 300

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.
Millet flour
Millet flour
6
:
5
Bulgur dry
Bulgur dry
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +78%
Contains more Vitamin B3 +17.7%
Contains more Vitamin B5 +21.2%
Contains more Folate +55.6%
Contains more Vitamin B2 +57.5%
Contains more Vitamin K +137.5%
Equal in Vitamin B6 - 0.342
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Bulgur dry
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 B1 +78%
Contains more Vitamin B3 +17.7%
Contains more Vitamin B5 +21.2%
Contains more Folate +55.6%
Contains more Vitamin B2 +57.5%
Contains more Vitamin K +137.5%
Equal in Vitamin B6 - 0.342

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
1
:
4
Bulgur dry
Bulgur dry
Contains more Fats +219.5%
Contains more Protein +14.3%
Contains more Other +24.8%
Equal in Carbs - 75.87
Equal in Water - 9
Millet flour
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 dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Fats +219.5%
Contains more Protein +14.3%
Contains more Other +24.8%
Equal in Carbs - 75.87
Equal in Water - 9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +434.1%
Contains more Polyunsaturated fat +383.9%
Contains less Saturated Fat -56.7%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +434.1%
Contains more Polyunsaturated fat +383.9%
Contains less Saturated Fat -56.7%

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 dry
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Bulgur dry Opinion
Net carbs 71.62g 63.37g Millet flour
Protein 10.75g 12.29g Bulgur dry
Fats 4.25g 1.33g Millet flour
Carbs 75.12g 75.87g Bulgur dry
Calories 382kcal 342kcal Millet flour
Starch 69.88g Millet flour
Sugar 1.66g 0.41g Bulgur dry
Fiber 3.5g 12.5g Bulgur dry
Calcium 14mg 35mg Bulgur dry
Iron 3.94mg 2.46mg Millet flour
Magnesium 119mg 164mg Bulgur dry
Phosphorus 285mg 300mg Bulgur dry
Potassium 224mg 410mg Bulgur dry
Sodium 4mg 17mg Millet flour
Zinc 2.63mg 1.93mg Millet flour
Copper 0.535mg 0.335mg Millet flour
Manganese 1.002mg 3.048mg Bulgur dry
Selenium 32.7µg 2.3µg Millet flour
Vitamin A 9IU Bulgur dry
Vitamin E 0.11mg 0.06mg Millet flour
Vitamin B1 0.413mg 0.232mg Millet flour
Vitamin B2 0.073mg 0.115mg Bulgur dry
Vitamin B3 6.02mg 5.114mg Millet flour
Vitamin B5 1.267mg 1.045mg Millet flour
Vitamin B6 0.372mg 0.342mg Millet flour
Folate 42µg 27µg Millet flour
Vitamin K 0.8µg 1.9µg Bulgur dry
Tryptophan 0.17mg 0.19mg Bulgur dry
Threonine 0.354mg 0.354mg
Isoleucine 0.473mg 0.455mg Millet flour
Leucine 1.537mg 0.83mg Millet flour
Lysine 0.144mg 0.339mg Bulgur dry
Methionine 0.319mg 0.19mg Millet flour
Phenylalanine 0.675mg 0.58mg Millet flour
Valine 0.584mg 0.554mg Millet flour
Histidine 0.257mg 0.285mg Bulgur dry
Trans Fat 0.002g Bulgur dry
Saturated Fat 0.536g 0.232g Bulgur dry
Monounsaturated Fat 0.924g 0.173g Millet flour
Polyunsaturated fat 2.618g 0.541g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

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

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
36%
Millet flour
29%
Bulgur dry
Minerals Daily Need Coverage Score
94%
Millet flour
96%
Bulgur dry

Comparison summary

Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.304g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 23)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.