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.
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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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 | ||
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% |
Which food is preferable for your diet?
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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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
28%
Minerals Daily Need Coverage Score
52%
96%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (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 dry is lower in Saturated fat (difference - 0.062g)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)