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Millet vs Bulgur - In-Depth Nutrition Comparison

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Summary of differences between Millet and Bulgur

  • Millet has more Copper, Vitamin B1, Folate, Vitamin B2, and Iron, while Bulgur has more Manganese, Fiber, Magnesium, and Potassium.
  • Bulgur covers your daily need of Manganese 62% more than Millet.
  • Millet contains 3 times more Folate than Bulgur. While Millet contains 85µg of Folate, Bulgur contains only 27µg.

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

Infographic

Millet vs Bulgur 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
3
:
5
Bulgur
Contains more Iron +22.4%
Contains more Copper +123.9%
Contains less Sodium -70.6%
Contains more Calcium +337.5%
Contains more Potassium +110.3%
Contains more Magnesium +43.9%
Contains more Zinc +14.9%
Equal in Phosphorus - 300
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +22.4%
Contains more Copper +123.9%
Contains less Sodium -70.6%
Contains more Calcium +337.5%
Contains more Potassium +110.3%
Contains more Magnesium +43.9%
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
4
:
5
Bulgur
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
29
Bulgur
Mineral Summary Score
79
Millet
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
74%
Bulgur
Carbohydrates
73%
Millet
76%
Bulgur
Fats
19%
Millet
6%
Bulgur

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 Bulgur
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 12mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.491g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Bulgur
Bulgur 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.

All nutrients comparison - raw data values

Nutrient Millet Bulgur Opinion
Calories 378 342 Millet
Protein 11.02 12.29 Bulgur
Fats 4.22 1.33 Millet
Vitamin C 0 0
Net carbs 64.3499984741211 63.369998931884766 Millet
Carbs 72.85 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 3.01 2.46 Millet
Calcium 8 35 Bulgur
Potassium 195 410 Bulgur
Magnesium 114 164 Bulgur
Sugar 0.41 Millet
Fiber 8.5 12.5 Bulgur
Copper 0.75 0.335 Millet
Zinc 1.68 1.93 Bulgur
Starch
Phosphorus 285 300 Bulgur
Sodium 5 17 Millet
Vitamin A 0 9 Bulgur
Vitamin E 0.05 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.421 0.232 Millet
Vitamin B2 0.29 0.115 Millet
Vitamin B3 4.72 5.114 Bulgur
Vitamin B5 0.848 1.045 Bulgur
Vitamin B6 0.384 0.342 Millet
Vitamin B12 0 0
Vitamin K 0.9 1.9 Bulgur
Folate 85 27 Millet
Trans Fat
Saturated Fat 0.723 0.232 Bulgur
Monounsaturated Fat 0.773 0.173 Millet
Polyunsaturated fat 2.134 0.541 Millet
Tryptophan 0.119 0.19 Bulgur
Threonine 0.353 0.354 Bulgur
Isoleucine 0.465 0.455 Millet
Leucine 1.4 0.83 Millet
Lysine 0.212 0.339 Bulgur
Methionine 0.221 0.19 Millet
Phenylalanine 0.58 0.58
Valine 0.578 0.554 Millet
Histidine 0.236 0.285 Bulgur
Fructose

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Bulgur - 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.