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Semolina vs Bulgur - In-Depth Nutrition Comparison

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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
:
6
Bulgur
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%
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
:
7
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%
Equal in Vitamin B1 - 0.232
Equal in Vitamin B3 - 5.114
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%
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
18
Semolina
20
Bulgur
Mineral Summary Score
22
Semolina
49
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 the food
Protein
45%
Semolina
74%
Bulgur
Carbohydrates
81%
Semolina
76%
Bulgur
Fats
5%
Semolina
6%
Bulgur

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.
Semolina Bulgur
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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 contains less Sugars?
Semolina
Semolina contains less Sugars (difference - 0.08g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 4)
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 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

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 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
Sugars 0.33 0.41 Bulgur
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
Folic acid (B9) 0 0
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
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.