Semolina vs Bulgur - In-Depth Nutrition Comparison
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How are Semolina and Bulgur different?
- Semolina is richer in Selenium and Vitamin B6, while Bulgur is higher in Manganese, Fiber, Magnesium, Iron, Phosphorus, Zinc, Vitamin B5 and Potassium.
- Bulgur covers your daily need of Manganese 88% more than Semolina.
- Semolina contains 9 times more Selenium than Bulgur. Semolina contains 19.9µg of Selenium, while Bulgur contains 2.3µg.
Rice, white, long-grain, parboiled, unenriched, dry and Bulgur, dry types were used in this article.
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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
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Contains
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Calcium
+102.9%
Contains
less
Sodium
-88.2%
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Iron
+232.4%
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Potassium
+135.6%
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Magnesium
+507.4%
Contains
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Copper
+18%
Contains
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Zinc
+89.2%
Contains
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Phosphorus
+96.1%
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Calcium
+102.9%
Contains
less
Sodium
-88.2%
Contains
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Iron
+232.4%
Contains
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Potassium
+135.6%
Contains
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Magnesium
+507.4%
Contains
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Copper
+18%
Contains
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Zinc
+89.2%
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Phosphorus
+96.1%
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
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Contains
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Vitamin B6
+32.2%
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Vitamin A
+∞%
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Vitamin E
+100%
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Vitamin B2
+130%
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Vitamin B5
+55.5%
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Vitamin K
+1800%
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Folate
+237.5%
Equal in Vitamin B1 - 0.232
Equal in Vitamin B3 - 5.114
Contains
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Vitamin B6
+32.2%
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Vitamin A
+∞%
Contains
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Vitamin E
+100%
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Vitamin B2
+130%
Contains
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Vitamin B5
+55.5%
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Vitamin K
+1800%
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Folate
+237.5%
Equal in Vitamin B1 - 0.232
Equal in Vitamin B3 - 5.114
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
29
Mineral Summary Score
34
69
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 the food
Protein
45%
74%
Carbohydrates
81%
76%
Fats
5%
6%
Comparison summary table
Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugars |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food contains less Sugars?
Semolina contains less Sugars (difference - 0.08g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 15mg)
Which food is cheaper?
Semolina is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Bulgur is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 374 | 342 |
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| Protein | 7.51 | 12.29 |
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| Fats | 1.03 | 1.33 |
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| Vitamin C | 0 | 0 | |
| Carbs | 80.89 | 75.87 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 0.74 | 2.46 |
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| Calcium | 71 | 35 |
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| Potassium | 174 | 410 |
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| Magnesium | 27 | 164 |
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| Sugars | 0.33 | 0.41 |
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| Fiber | 1.8 | 12.5 |
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| Copper | 0.284 | 0.335 |
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| Zinc | 1.02 | 1.93 |
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| Starch | 68.29 |
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| Phosphorus | 153 | 300 |
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| Sodium | 2 | 17 |
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| Vitamin A | 0 | 9 |
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| Vitamin E | 0.03 | 0.06 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.224 | 0.232 |
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| Vitamin B2 | 0.05 | 0.115 |
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| Vitamin B3 | 5.048 | 5.114 |
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| Vitamin B5 | 0.672 | 1.045 |
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| Vitamin B6 | 0.452 | 0.342 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 0.1 | 1.9 |
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| Folate | 8 | 27 |
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| Trans Fat | |||
| Saturated Fat | 0.294 | 0.232 |
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| Monounsaturated Fat | 0.258 | 0.173 |
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| Polyunsaturated fat | 0.322 | 0.541 |
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| Tryptophan | 0.103 | 0.19 |
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| Threonine | 0.271 | 0.354 |
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| Isoleucine | 0.339 | 0.455 |
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| Leucine | 0.656 | 0.83 |
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| Lysine | 0.215 | 0.339 |
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| Methionine | 0.183 | 0.19 |
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| Phenylalanine | 0.398 | 0.58 |
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| Valine | 0.47 | 0.554 |
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| Histidine | 0.185 | 0.285 |
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| Fructose | 0.02 |
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