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Khorasan wheat vs Bulgur - In-Depth Nutrition Comparison

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Significant differences between Khorasan wheat and Bulgur

  • Khorasan wheat has more Selenium, Vitamin B1, Copper, Iron, Zinc, Phosphorus, and Vitamin B3, however Bulgur is richer in Manganese, Magnesium, and Vitamin B6.
  • Khorasan wheat covers your daily Selenium needs 144% more than Bulgur.
  • Bulgur has 2 times less Vitamin B1 than Khorasan wheat. Khorasan wheat has 0.566mg of Vitamin B1, while Bulgur has 0.232mg.

Specific food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Bulgur, dry.

Infographic

Khorasan wheat 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 Iron +53.3%
Contains more Phosphorus +21.3%
Contains less Sodium -70.6%
Contains more Zinc +90.7%
Contains more Copper +51%
Contains more Calcium +59.1%
Contains more Magnesium +26.2%
Equal in Potassium - 410
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Iron +53.3%
Contains more Phosphorus +21.3%
Contains less Sodium -70.6%
Contains more Zinc +90.7%
Contains more Copper +51%
Contains more Calcium +59.1%
Contains more Magnesium +26.2%
Equal in Potassium - 410

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
:
6
Bulgur
Contains more Vitamin A +11.1%
Contains more Vitamin E +916.7%
Contains more Vitamin B1 +144%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +10.1%
Contains more Vitamin B6 +32%
Equal in Vitamin A - 9
Equal in Vitamin K - 1.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 A +11.1%
Contains more Vitamin E +916.7%
Contains more Vitamin B1 +144%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +10.1%
Contains more Vitamin B6 +32%
Equal in Vitamin A - 9
Equal in Vitamin K - 1.9

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.
Khorasan wheat Bulgur
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Bulgur Opinion
Net carbs 59.48g 63.37g Bulgur
Protein 14.54g 12.29g Khorasan wheat
Fats 2.13g 1.33g Khorasan wheat
Carbs 70.58g 75.87g Bulgur
Calories 337kcal 342kcal Bulgur
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g 0.41g Bulgur
Fiber 11.1g 12.5g Bulgur
Calcium 22mg 35mg Bulgur
Iron 3.77mg 2.46mg Khorasan wheat
Magnesium 130mg 164mg Bulgur
Phosphorus 364mg 300mg Khorasan wheat
Potassium 403mg 410mg Bulgur
Sodium 5mg 17mg Khorasan wheat
Zinc 3.68mg 1.93mg Khorasan wheat
Copper 0.506mg 0.335mg Khorasan wheat
Vitamin A 10IU 9IU Khorasan wheat
Vitamin E 0.61mg 0.06mg Khorasan wheat
Vitamin D IU 0IU Bulgur
Vitamin D µg 0µg Bulgur
Vitamin C 0mg 0mg
Vitamin B1 0.566mg 0.232mg Khorasan wheat
Vitamin B2 0.184mg 0.115mg Khorasan wheat
Vitamin B3 6.375mg 5.114mg Khorasan wheat
Vitamin B5 0.949mg 1.045mg Bulgur
Vitamin B6 0.259mg 0.342mg Bulgur
Folate µg 27µg Bulgur
Vitamin B12 µg 0µg Bulgur
Vitamin K 1.8µg 1.9µg Bulgur
Tryptophan 0.13mg 0.19mg Bulgur
Threonine 0.442mg 0.354mg Khorasan wheat
Isoleucine 0.566mg 0.455mg Khorasan wheat
Leucine 1.112mg 0.83mg Khorasan wheat
Lysine 0.416mg 0.339mg Khorasan wheat
Methionine 0.251mg 0.19mg Khorasan wheat
Phenylalanine 0.772mg 0.58mg Khorasan wheat
Valine 0.687mg 0.554mg Khorasan wheat
Histidine 0.379mg 0.285mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat 0.005g g Bulgur
Saturated Fat 0.196g 0.232g Khorasan wheat
Monounsaturated Fat 0.213g 0.173g Khorasan wheat
Polyunsaturated fat 0.621g 0.541g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat 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
36
Khorasan wheat
29
Bulgur
Mineral Summary Score
88
Khorasan wheat
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
87%
Khorasan wheat
74%
Bulgur
Carbohydrates
71%
Khorasan wheat
76%
Bulgur
Fats
10%
Khorasan wheat
6%
Bulgur

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 7)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 7.43g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.