Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Millet raw
  5. Compare
  6. Millet raw vs. Bulgur dry

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

Compare

Summary of differences between millet raw and bulgur dry

  • Millet raw has more copper, vitamin B1, folate, vitamin B2, and iron, while bulgur dry has more manganese, fiber, magnesium, and potassium.
  • Bulgur dry covers your daily need for manganese, 62% more than millet raw.
  • Millet raw contains 3 times more folate than bulgur dry. While millet raw contains 85µg of folate, bulgur dry contains only 27µg.
  • Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of millet raw is 71.

These are the specific foods used in this comparison Millet, raw and Bulgur, dry.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +22.4%
Contains more CopperCopper +123.9%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +17.4%
Contains more MagnesiumMagnesium +43.9%
Contains more CalciumCalcium +337.5%
Contains more PotassiumPotassium +110.3%
Contains more ZincZinc +14.9%
Contains more ManganeseManganese +86.8%
~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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 B1Vitamin B1 +81.5%
Contains more Vitamin B2Vitamin B2 +152.2%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more FolateFolate +214.8%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B5Vitamin B5 +23.2%
Contains more Vitamin KVitamin K +111.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.114mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Bulgur dry DV% diff.
Manganese 1.632mg 3.048mg 62%
Copper 0.75mg 0.335mg 46%
Vitamin B1 0.421mg 0.232mg 16%
Fiber 8.5g 12.5g 16%
Folate 85µg 27µg 15%
Vitamin B2 0.29mg 0.115mg 13%
Magnesium 114mg 164mg 12%
Polyunsaturated fat 2.134g 0.541g 11%
Iron 3.01mg 2.46mg 7%
Potassium 195mg 410mg 6%
Choline 28.1mg 5%
Vitamin B5 0.848mg 1.045mg 4%
Fats 4.22g 1.33g 4%
Calcium 8mg 35mg 3%
Protein 11.02g 12.29g 3%
Vitamin B6 0.384mg 0.342mg 3%
Monounsaturated fat 0.773g 0.173g 2%
Vitamin B3 4.72mg 5.114mg 2%
Saturated fat 0.723g 0.232g 2%
Calories 378kcal 342kcal 2%
Phosphorus 285mg 300mg 2%
Zinc 1.68mg 1.93mg 2%
Selenium 2.7µg 2.3µg 1%
Sodium 5mg 17mg 1%
Vitamin K 0.9µg 1.9µg 1%
Carbs 72.85g 75.87g 1%
Net carbs 64.35g 63.37g N/A
Sugar 0.41g N/A
Vitamin E 0.05mg 0.06mg 0%
Tryptophan 0.119mg 0.19mg 0%
Threonine 0.353mg 0.354mg 0%
Isoleucine 0.465mg 0.455mg 0%
Leucine 1.4mg 0.83mg 0%
Lysine 0.212mg 0.339mg 0%
Methionine 0.221mg 0.19mg 0%
Phenylalanine 0.58mg 0.58mg 0%
Valine 0.578mg 0.554mg 0%
Histidine 0.236mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +217.3%
Contains more OtherOther +114.6%
Contains more ProteinProtein +11.5%
~equal in Carbs ~75.87g
~equal in Water ~9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +346.8%
Contains more Poly. FatPolyunsaturated fat +294.5%
Contains less Sat. FatSaturated fat -67.9%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.