Semolina vs. Bulgur dry — In-Depth Nutrition Comparison
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How are semolina and bulgur dry different?
- Semolina is richer in selenium and vitamin B6, while bulgur dry is higher in manganese, fiber, magnesium, iron, phosphorus, zinc, vitamin B5, and potassium.
- Bulgur dry covers your daily need for manganese, 88% more than semolina.
- Semolina contains 9 times more selenium than bulgur dry. Semolina contains 19.9µg of selenium, while bulgur dry contains 2.3µg.
Rice, white, long-grain, parboiled, unenriched, dry and Bulgur, dry types were used in this article.
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.
| Contains more CalciumCalcium | +102.9% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +765.2% |
| Contains more MagnesiumMagnesium | +507.4% |
| Contains more PotassiumPotassium | +135.6% |
| Contains more IronIron | +232.4% |
| Contains more CopperCopper | +18% |
| Contains more ZincZinc | +89.2% |
| Contains more PhosphorusPhosphorus | +96.1% |
| Contains more ManganeseManganese | +194.5% |
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.
| Contains more Vitamin B6Vitamin B6 | +32.2% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B2Vitamin B2 | +130% |
| Contains more Vitamin B5Vitamin B5 | +55.5% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +237.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 3.048mg | 88% |
| Fiber | 1.8g | 12.5g | 43% |
| Magnesium | 27mg | 164mg | 33% |
| Selenium | 19.9µg | 2.3µg | 32% |
| Starch | 68.29g | 28% | |
| Iron | 0.74mg | 2.46mg | 22% |
| Phosphorus | 153mg | 300mg | 21% |
| Protein | 7.51g | 12.29g | 10% |
| Zinc | 1.02mg | 1.93mg | 8% |
| Vitamin B6 | 0.452mg | 0.342mg | 8% |
| Potassium | 174mg | 410mg | 7% |
| Vitamin B5 | 0.672mg | 1.045mg | 7% |
| Copper | 0.284mg | 0.335mg | 6% |
| Folate | 8µg | 27µg | 5% |
| Choline | 28.1mg | 5% | |
| Vitamin B2 | 0.05mg | 0.115mg | 5% |
| Calcium | 71mg | 35mg | 4% |
| Vitamin K | 0.1µg | 1.9µg | 2% |
| Calories | 374kcal | 342kcal | 2% |
| Carbs | 80.89g | 75.87g | 2% |
| Vitamin B1 | 0.224mg | 0.232mg | 1% |
| Polyunsaturated fat | 0.322g | 0.541g | 1% |
| Sodium | 2mg | 17mg | 1% |
| Fats | 1.03g | 1.33g | 0% |
| Net carbs | 79.09g | 63.37g | N/A |
| Sugar | 0.33g | 0.41g | N/A |
| Vitamin E | 0.03mg | 0.06mg | 0% |
| Vitamin B3 | 5.048mg | 5.114mg | 0% |
| Saturated fat | 0.294g | 0.232g | 0% |
| Monounsaturated fat | 0.258g | 0.173g | 0% |
| Tryptophan | 0.103mg | 0.19mg | 0% |
| Threonine | 0.271mg | 0.354mg | 0% |
| Isoleucine | 0.339mg | 0.455mg | 0% |
| Leucine | 0.656mg | 0.83mg | 0% |
| Lysine | 0.215mg | 0.339mg | 0% |
| Methionine | 0.183mg | 0.19mg | 0% |
| Phenylalanine | 0.398mg | 0.58mg | 0% |
| Valine | 0.47mg | 0.554mg | 0% |
| Histidine | 0.185mg | 0.285mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more ProteinProtein | +63.6% |
| Contains more FatsFats | +29.1% |
| Contains more OtherOther | +112.7% |
~equal in
Carbs
~75.87g
~equal in
Water
~9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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 | +49.1% |
| Contains less Sat. FatSaturated fat | -21.1% |
| Contains more Poly. FatPolyunsaturated fat | +68% |