Millet vs Bulgur - Health impact and Nutrition Comparison

Summary

Bulgur contains more Vitamins B5, K, calcium, iron, and fiber. It is also lower in glycemic index.

Millet is richer in zinc, magnesium, copper, Vitamin A, Vitamins B1, B2, B3, B6, Folate, and Vitamin E, and has less sodium and carbs than bulgur.

Introduction

In this article, you can find a detailed description of the differences between millet and bulgur.

What's The Actual Difference?

Millets are a group of highly variable small-seeded grasses widely grown as cereal crops or grains for fodder and human food worldwide. Bulgur is not a plant in and of itself; it is derived from other grains, such as wheat. It is similar to cracked wheat in that it is made of ground-up wheat kernels, but it has been parboiled.

Millet has a mild corn-like flavor that is slightly sweeter than other grains, whereas bulgur has the nutty flavor of many whole grains with a similar chewy texture. 

Nutrition

In this section, we will look into the differences between cooked millet and cooked bulgur.

Calories

Bulgur contains 83calories per 100g, and millet contains 119per 100g.

Fats

Both foods have tiny amounts of fats.

Carbs

Bulgur contains 75.87g of carbs per 100g, whereas millet contains 72.85g per 100g. Both foods are considered high-carb. 

Fiber

The amount of fiber in bulgur is higher than in millet. It has 4.5g of fiber, while millet provides 1.3g of fiber per 100g.

Vitamins

Millet contains more Vitamin A, Vitamin E, and Vitamins B1, B2, B3, and B6. 

On the other hand, bulgur contains more Vitamin B5 and Vitamin K. Both have equal amounts of Vitamin B3.

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

7

:

2

Bulgur

Contains more Vitamin A +50%

Contains more Vitamin E +100%

Contains more Vitamin B1 +86%

Contains more Vitamin B2 +192.9%

Contains more Vitamin B3 +33%

Contains more Vitamin B6 +30.1%

Contains more Vitamin B5 +101.2%

Contains more Vitamin K +66.7%

Equal in Folate - 18

Millet

Bulgur

Contains more Vitamin A +50%

Contains more Vitamin E +100%

Contains more Vitamin B1 +86%

Contains more Vitamin B2 +192.9%

Contains more Vitamin B3 +33%

Contains more Vitamin B6 +30.1%

Contains more Vitamin B5 +101.2%

Contains more Vitamin K +66.7%

Equal in Folate - 18

Minerals

Bulgur contains more calcium and iron than millet.

Millet has more magnesium, phosphorus, copper, and less sodium. 

Both provide an equal amount of potassium.

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

5

:

3

Bulgur

Contains more Magnesium +37.5%

Contains more Phosphorus +150%

Contains less Sodium -60%

Contains more Zinc +59.6%

Contains more Copper +114.7%

Contains more Calcium +233.3%

Contains more Iron +52.4%

Equal in Potassium - 68

Millet

Bulgur

Contains more Magnesium +37.5%

Contains more Phosphorus +150%

Contains less Sodium -60%

Contains more Zinc +59.6%

Contains more Copper +114.7%

Contains more Calcium +233.3%

Contains more Iron +52.4%

Equal in Potassium - 68

Glycemic Index

The glycemic index of bulgur is lower than that of millet. The GI of bulgur is 47, whereas the GI of millet equals 71. 

Health Impact

Cardiovascular Health

Several studies have found that eating whole grains high in fiber reduces the risk of stroke, heart disease, and heart failure, among other chronic diseases.

One study [1] of 400 Jordanians discovered that a high-fiber diet rich in legumes and bulgur significantly reduced the risk of heart disease.

Gluten-Free

Unlike bulgur, millet is a gluten-free product and can be used as an alternative to wheat flour.

Gluten is a protein found in wheat and other grains that provides elasticity to dough. Celiac disease, an autoimmune condition, prevents some people from consuming gluten. Your immune system attacks the lining of your small intestine in celiac disease. Impairing nutrient absorption can result in anemia, weight loss, diarrhea, constipation, fatigue, and bloating [2].

Diabetes

Bulgur and millet are healthy whole-grain options for people with diabetes. Over the last decade, numerous studies have found that eating more whole grains leads to lower rates of type 2 diabetes.

Both are high in fiber and non-starchy polysaccharides, two types of indigestible carbohydrates that help regulate blood sugar [3]. A study [4] of 105 people with type 2 diabetes discovered that switching from a rice-based breakfast to a millet-based breakfast reduced blood sugar levels after the meal.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747956/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625243/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3639862/
4. https://pubmed.ncbi.nlm.nih.gov/28361824/