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  6. Quinoa vs. Bulgur dry

Quinoa vs. Bulgur dry — In-Depth Nutrition Comparison

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How are quinoa and bulgur dry different?

  • Bulgur dry has more manganese, fiber, vitamin B3, magnesium, phosphorus, vitamin B6, copper, iron, vitamin B1, and zinc than quinoa.
  • Daily need coverage for manganese for bulgur dry is 105% higher.

Quinoa, cooked and Bulgur, dry are the varieties used in this article.

Infographic

Quinoa vs Bulgur dry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
Quinoa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 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 less SodiumSodium -58.8%
Contains more SeleniumSelenium +21.7%
Contains more MagnesiumMagnesium +156.3%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +138.4%
Contains more IronIron +65.1%
Contains more CopperCopper +74.5%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +97.4%
Contains more ManganeseManganese +383%

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.
Quinoa
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +950%
Contains more FolateFolate +55.6%
Contains more Vitamin B1Vitamin B1 +116.8%
Contains more Vitamin B3Vitamin B3 +1141.3%
Contains more Vitamin B6Vitamin B6 +178%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +22.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Bulgur dry DV% diff.
Manganese 0.631mg 3.048mg 105%
Fiber 2.8g 12.5g 39%
Vitamin B3 0.412mg 5.114mg 29%
Magnesium 64mg 164mg 24%
Phosphorus 152mg 300mg 21%
Vitamin B5 1.045mg 21%
Carbs 21.3g 75.87g 18%
Vitamin B6 0.123mg 0.342mg 17%
Copper 0.192mg 0.335mg 16%
Protein 4.4g 12.29g 16%
Iron 1.49mg 2.46mg 12%
Calories 120kcal 342kcal 11%
Vitamin B1 0.107mg 0.232mg 10%
Zinc 1.09mg 1.93mg 8%
Starch 17.63g 7%
Potassium 172mg 410mg 7%
Vitamin E 0.63mg 0.06mg 4%
Folate 42µg 27µg 4%
Polyunsaturated fat 1.078g 0.541g 4%
Calcium 17mg 35mg 2%
Vitamin K 0µg 1.9µg 2%
Monounsaturated fat 0.528g 0.173g 1%
Selenium 2.8µg 2.3µg 1%
Fats 1.92g 1.33g 1%
Choline 23mg 28.1mg 1%
Net carbs 18.5g 63.37g N/A
Sugar 0.87g 0.41g N/A
Sodium 7mg 17mg 0%
Vitamin B2 0.11mg 0.115mg 0%
Saturated fat 0.231g 0.232g 0%
Tryptophan 0.052mg 0.19mg 0%
Threonine 0.131mg 0.354mg 0%
Isoleucine 0.157mg 0.455mg 0%
Leucine 0.261mg 0.83mg 0%
Lysine 0.239mg 0.339mg 0%
Methionine 0.096mg 0.19mg 0%
Phenylalanine 0.185mg 0.58mg 0%
Valine 0.185mg 0.554mg 0%
Histidine 0.127mg 0.285mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +44.4%
Contains more WaterWater +695.7%
Contains more ProteinProtein +179.3%
Contains more CarbsCarbs +256.2%
Contains more OtherOther +96.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +205.2%
Contains more Poly. FatPolyunsaturated fat +99.3%
~equal in Saturated fat ~0.232g

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.