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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.

Infographic

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 Magnesium +507.4%
Contains more Phosphorus +96.1%
Contains more Potassium +135.6%
Contains more Zinc +89.2%
Contains more Copper +18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +102.9%
Contains less Sodium -88.2%
Contains more Iron +232.4%
Contains more Magnesium +507.4%
Contains more Phosphorus +96.1%
Contains more Potassium +135.6%
Contains more Zinc +89.2%
Contains more Copper +18%

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 Folate +237.5%
Contains more Vitamin K +1800%
Equal in Vitamin B1 - 0.232
Equal in Vitamin B3 - 5.114
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 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% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
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 Folate +237.5%
Contains more Vitamin K +1800%
Equal in Vitamin B1 - 0.232
Equal in Vitamin B3 - 5.114

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

All nutrients comparison - raw data values

Nutrient Semolina Bulgur Opinion
Net carbs 79.09g 63.37g Semolina
Protein 7.51g 12.29g Bulgur
Fats 1.03g 1.33g Bulgur
Carbs 80.89g 75.87g Semolina
Calories 374kcal 342kcal Semolina
Starch 68.29g g Semolina
Fructose 0.02g g Semolina
Sugar 0.33g 0.41g Semolina
Fiber 1.8g 12.5g Bulgur
Calcium 71mg 35mg Semolina
Iron 0.74mg 2.46mg Bulgur
Magnesium 27mg 164mg Bulgur
Phosphorus 153mg 300mg Bulgur
Potassium 174mg 410mg Bulgur
Sodium 2mg 17mg Semolina
Zinc 1.02mg 1.93mg Bulgur
Copper 0.284mg 0.335mg Bulgur
Vitamin A 0IU 9IU Bulgur
Vitamin E 0.03mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.224mg 0.232mg Bulgur
Vitamin B2 0.05mg 0.115mg Bulgur
Vitamin B3 5.048mg 5.114mg Bulgur
Vitamin B5 0.672mg 1.045mg Bulgur
Vitamin B6 0.452mg 0.342mg Semolina
Folate 8µg 27µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 1.9µg Bulgur
Tryptophan 0.103mg 0.19mg Bulgur
Threonine 0.271mg 0.354mg Bulgur
Isoleucine 0.339mg 0.455mg Bulgur
Leucine 0.656mg 0.83mg Bulgur
Lysine 0.215mg 0.339mg Bulgur
Methionine 0.183mg 0.19mg Bulgur
Phenylalanine 0.398mg 0.58mg Bulgur
Valine 0.47mg 0.554mg Bulgur
Histidine 0.185mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.294g 0.232g Bulgur
Monounsaturated Fat 0.258g 0.173g Semolina
Polyunsaturated fat 0.322g 0.541g Bulgur

Which food is preferable for your diet?

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

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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

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)

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.