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Millet vs Bulgur - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on November 25, 2022
Education: Nutrition & Microbiology at YSU
Millet
vs
Bulgur

Summary

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

Millet is richer in zincmagnesiumcopperVitamin 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 milletIt 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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
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 magnesiumphosphorus, 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 24% 32% 43% 6% 1% 25% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 36% 23% 18% 6% 1% 16% 25%
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 strokeheart 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 anemiaweight 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/ 
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: November 25, 2022

Infographic

Millet vs Bulgur infographic
Infographic link

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 Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Millet Bulgur Opinion
Net carbs 22.37g 14.08g Millet
Protein 3.51g 3.08g Millet
Fats 1g 0.24g Millet
Carbs 23.67g 18.58g Millet
Calories 119kcal 83kcal Millet
Starch g g
Fructose g g
Sugar 0.13g 0.1g Bulgur
Fiber 1.3g 4.5g Bulgur
Calcium 3mg 10mg Bulgur
Iron 0.63mg 0.96mg Bulgur
Magnesium 44mg 32mg Millet
Phosphorus 100mg 40mg Millet
Potassium 62mg 68mg Bulgur
Sodium 2mg 5mg Millet
Zinc 0.91mg 0.57mg Millet
Copper 0.161mg 0.075mg Millet
Vitamin A 3IU 2IU Millet
Vitamin E 0.02mg 0.01mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.106mg 0.057mg Millet
Vitamin B2 0.082mg 0.028mg Millet
Vitamin B3 1.33mg 1mg Millet
Vitamin B5 0.171mg 0.344mg Bulgur
Vitamin B6 0.108mg 0.083mg Millet
Folate 19µg 18µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.5µg Bulgur
Tryptophan 0.038mg 0.048mg Bulgur
Threonine 0.113mg 0.089mg Millet
Isoleucine 0.148mg 0.114mg Millet
Leucine 0.446mg 0.208mg Millet
Lysine 0.067mg 0.085mg Bulgur
Methionine 0.07mg 0.048mg Millet
Phenylalanine 0.185mg 0.145mg Millet
Valine 0.184mg 0.139mg Millet
Histidine 0.075mg 0.071mg Millet
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.172g 0.042g Bulgur
Monounsaturated Fat 0.184g 0.031g Millet
Polyunsaturated fat 0.508g 0.098g Millet

Which food is preferable for your diet?

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

People also compare

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
10
Millet
8
Bulgur
Mineral Summary Score
23
Millet
16
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
21%
Millet
18%
Bulgur
Carbohydrates
24%
Millet
19%
Bulgur
Fats
5%
Millet
1%
Bulgur

Comparison summary

Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 3mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.4)
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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/168871/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.