Wheat vs. Bulgur dry — In-Depth Nutrition Comparison
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How are wheat and bulgur dry different?
- Wheat is higher than bulgur dry in selenium, phosphorus, copper, zinc, vitamin B1, iron, vitamin B3, and vitamin B6.
- Wheat covers your daily need for selenium, 158% more than bulgur dry.
- Wheat contains 2 times more zinc than bulgur dry. Wheat contains 4.16mg of zinc, while bulgur dry contains 1.93mg.
Wheat, durum 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 IronIron | +43.1% |
| Contains more CopperCopper | +65.1% |
| Contains more ZincZinc | +115.5% |
| Contains more PhosphorusPhosphorus | +69.3% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +3787% |
| Contains more MagnesiumMagnesium | +13.9% |
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 B1Vitamin B1 | +80.6% |
| Contains more Vitamin B3Vitamin B3 | +31.8% |
| Contains more Vitamin B6Vitamin B6 | +22.5% |
| Contains more FolateFolate | +59.3% |
| Contains more Vitamin B5Vitamin B5 | +11.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 2.3µg | 158% |
| Fiber | 12.5g | 50% | |
| Phosphorus | 508mg | 300mg | 30% |
| Copper | 0.553mg | 0.335mg | 24% |
| Zinc | 4.16mg | 1.93mg | 20% |
| Vitamin B1 | 0.419mg | 0.232mg | 16% |
| Iron | 3.52mg | 2.46mg | 13% |
| Vitamin B3 | 6.738mg | 5.114mg | 10% |
| Vitamin B6 | 0.419mg | 0.342mg | 6% |
| Magnesium | 144mg | 164mg | 5% |
| Choline | 28.1mg | 5% | |
| Folate | 43µg | 27µg | 4% |
| Protein | 13.68g | 12.29g | 3% |
| Polyunsaturated fat | 0.978g | 0.541g | 3% |
| Vitamin K | 1.9µg | 2% | |
| Carbs | 71.13g | 75.87g | 2% |
| Vitamin B5 | 0.935mg | 1.045mg | 2% |
| Manganese | 3.012mg | 3.048mg | 2% |
| Fats | 2.47g | 1.33g | 2% |
| Saturated fat | 0.454g | 0.232g | 1% |
| Sodium | 2mg | 17mg | 1% |
| Potassium | 431mg | 410mg | 1% |
| Calories | 339kcal | 342kcal | 0% |
| Net carbs | 71.13g | 63.37g | N/A |
| Calcium | 34mg | 35mg | 0% |
| Sugar | 0.41g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin B2 | 0.121mg | 0.115mg | 0% |
| Monounsaturated fat | 0.344g | 0.173g | 0% |
| Tryptophan | 0.176mg | 0.19mg | 0% |
| Threonine | 0.366mg | 0.354mg | 0% |
| Isoleucine | 0.533mg | 0.455mg | 0% |
| Leucine | 0.934mg | 0.83mg | 0% |
| Lysine | 0.303mg | 0.339mg | 0% |
| Methionine | 0.221mg | 0.19mg | 0% |
| Phenylalanine | 0.681mg | 0.58mg | 0% |
| Valine | 0.594mg | 0.554mg | 0% |
| Histidine | 0.322mg | 0.285mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more ProteinProtein | +11.3% |
| Contains more FatsFats | +85.7% |
| Contains more WaterWater | +21.6% |
| Contains more OtherOther | +17.9% |
~equal in
Carbs
~75.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 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 | +98.8% |
| Contains more Poly. FatPolyunsaturated fat | +80.8% |
| Contains less Sat. FatSaturated fat | -48.9% |