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Millet raw vs Bulgur dry - In-Depth Nutrition Comparison

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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 of 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
3
:
5
Bulgur dry
Bulgur dry
Contains more Iron +22.4%
Contains less Sodium -70.6%
Contains more Copper +123.9%
Contains more Calcium +337.5%
Contains more Magnesium +43.9%
Contains more Potassium +110.3%
Contains more Zinc +14.9%
Equal in Phosphorus - 300
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Iron +22.4%
Contains less Sodium -70.6%
Contains more Copper +123.9%
Contains more Calcium +337.5%
Contains more Magnesium +43.9%
Contains more Potassium +110.3%
Contains more Zinc +14.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
4
:
5
Bulgur dry
Bulgur dry
Contains more Vitamin B1 +81.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +12.3%
Contains more Folate +214.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +111.1%
Equal in Vitamin B3 - 5.114
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
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 B1 +81.5%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B6 +12.3%
Contains more Folate +214.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B5 +23.2%
Contains more Vitamin K +111.1%
Equal in Vitamin B3 - 5.114

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
2
:
3
Bulgur dry
Bulgur dry
Contains more Fats +217.3%
Contains more Other +114.6%
Contains more Protein +11.5%
Equal in Carbs - 75.87
Equal in Water - 9
Millet raw
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
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 +217.3%
Contains more Other +114.6%
Contains more Protein +11.5%
Equal in Carbs - 75.87
Equal in Water - 9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +346.8%
Contains more Polyunsaturated fat +294.5%
Contains less Saturated Fat -67.9%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 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 +346.8%
Contains more Polyunsaturated fat +294.5%
Contains less Saturated Fat -67.9%

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.
Millet raw Bulgur dry
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet raw Bulgur dry Opinion
Net carbs 64.35g 63.37g Millet raw
Protein 11.02g 12.29g Bulgur dry
Fats 4.22g 1.33g Millet raw
Carbs 72.85g 75.87g Bulgur dry
Calories 378kcal 342kcal Millet raw
Sugar 0.41g Millet raw
Fiber 8.5g 12.5g Bulgur dry
Calcium 8mg 35mg Bulgur dry
Iron 3.01mg 2.46mg Millet raw
Magnesium 114mg 164mg Bulgur dry
Phosphorus 285mg 300mg Bulgur dry
Potassium 195mg 410mg Bulgur dry
Sodium 5mg 17mg Millet raw
Zinc 1.68mg 1.93mg Bulgur dry
Copper 0.75mg 0.335mg Millet raw
Vitamin A 0IU 9IU Bulgur dry
Vitamin E 0.05mg 0.06mg Bulgur dry
Vitamin B1 0.421mg 0.232mg Millet raw
Vitamin B2 0.29mg 0.115mg Millet raw
Vitamin B3 4.72mg 5.114mg Bulgur dry
Vitamin B5 0.848mg 1.045mg Bulgur dry
Vitamin B6 0.384mg 0.342mg Millet raw
Folate 85µg 27µg Millet raw
Vitamin K 0.9µg 1.9µg Bulgur dry
Tryptophan 0.119mg 0.19mg Bulgur dry
Threonine 0.353mg 0.354mg Bulgur dry
Isoleucine 0.465mg 0.455mg Millet raw
Leucine 1.4mg 0.83mg Millet raw
Lysine 0.212mg 0.339mg Bulgur dry
Methionine 0.221mg 0.19mg Millet raw
Phenylalanine 0.58mg 0.58mg
Valine 0.578mg 0.554mg Millet raw
Histidine 0.236mg 0.285mg Bulgur dry
Saturated Fat 0.723g 0.232g Bulgur dry
Monounsaturated Fat 0.773g 0.173g Millet raw
Polyunsaturated fat 2.134g 0.541g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Millet raw
29%
Bulgur dry
Minerals Daily Need Coverage Score
79%
Millet raw
69%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 12mg)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.491g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. 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.