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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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Semolina 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
Contains more Calcium +102.9%
Contains less Sodium -88.2%
Contains more Iron +232.4%
Contains more Potassium +135.6%
Contains more Magnesium +507.4%
Contains more Copper +18%
Contains more Zinc +89.2%
Contains more Phosphorus +96.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Calcium +102.9%
Contains less Sodium -88.2%
Contains more Iron +232.4%
Contains more Potassium +135.6%
Contains more Magnesium +507.4%
Contains more Copper +18%
Contains more Zinc +89.2%
Contains more 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
:
8
Bulgur
Contains more Vitamin B6 +32.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +130%
Contains more Vitamin B5 +55.5%
Contains more Vitamin K +1800%
Contains more Folate +237.5%
Equal in Vitamin B1 - 0.232
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% 56% 12% 95% 41% 105% 0% 1% 6%
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 B6 +32.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B2 +130%
Contains more Vitamin B5 +55.5%
Contains more Vitamin K +1800%
Contains more Folate +237.5%
Equal in Vitamin B1 - 0.232
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
26
Semolina
29
Bulgur
Mineral Summary Score
34
Semolina
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
45%
Semolina
74%
Bulgur
Carbohydrates
81%
Semolina
76%
Bulgur
Fats
5%
Semolina
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.
Semolina 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
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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?
Semolina
Semolina is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 15mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Semolina Bulgur Opinion
Calories 374 342 Semolina
Protein 7.51 12.29 Bulgur
Fats 1.03 1.33 Bulgur
Vitamin C 0 0
Carbs 80.89 75.87 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 0.74 2.46 Bulgur
Calcium 71 35 Semolina
Potassium 174 410 Bulgur
Magnesium 27 164 Bulgur
Sugar 0.33 0.41 Semolina
Fiber 1.8 12.5 Bulgur
Copper 0.284 0.335 Bulgur
Zinc 1.02 1.93 Bulgur
Starch 68.29 Semolina
Phosphorus 153 300 Bulgur
Sodium 2 17 Semolina
Vitamin A 0 9 Bulgur
Vitamin E 0.03 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.224 0.232 Bulgur
Vitamin B2 0.05 0.115 Bulgur
Vitamin B3 5.048 5.114 Bulgur
Vitamin B5 0.672 1.045 Bulgur
Vitamin B6 0.452 0.342 Semolina
Vitamin B12 0 0
Vitamin K 0.1 1.9 Bulgur
Folate 8 27 Bulgur
Trans Fat
Saturated Fat 0.294 0.232 Bulgur
Monounsaturated Fat 0.258 0.173 Semolina
Polyunsaturated fat 0.322 0.541 Bulgur
Tryptophan 0.103 0.19 Bulgur
Threonine 0.271 0.354 Bulgur
Isoleucine 0.339 0.455 Bulgur
Leucine 0.656 0.83 Bulgur
Lysine 0.215 0.339 Bulgur
Methionine 0.183 0.19 Bulgur
Phenylalanine 0.398 0.58 Bulgur
Valine 0.47 0.554 Bulgur
Histidine 0.185 0.285 Bulgur
Fructose 0.02 Semolina

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.