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Wheat vs Bulgur - In-Depth Nutrition Comparison

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How are Wheat and Bulgur different?

  • Wheat is higher than Bulgur in Selenium, Phosphorus, Copper, Zinc, Vitamin B1, Iron, Vitamin B3, and Vitamin B6.
  • Wheat covers your daily need of Selenium 158% more than Bulgur.
  • Wheat contains 2 times more Zinc than Bulgur. Wheat contains 4.16mg of Zinc, while Bulgur contains 1.93mg.

Wheat, durum and Bulgur, dry types were used in this article.

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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
Wheat
6
:
2
Bulgur
Contains more Iron +43.1%
Contains more Copper +65.1%
Contains more Zinc +115.5%
Contains more Phosphorus +69.3%
Contains less Sodium -88.2%
Contains more Magnesium +13.9%
Equal in Calcium - 35
Equal in Potassium - 410
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +43.1%
Contains more Copper +65.1%
Contains more Zinc +115.5%
Contains more Phosphorus +69.3%
Contains less Sodium -88.2%
Contains more Magnesium +13.9%
Equal in Calcium - 35
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
Wheat
5
:
4
Bulgur
Contains more Vitamin B1 +80.6%
Contains more Vitamin B3 +31.8%
Contains more Vitamin B6 +22.5%
Contains more Folate +59.3%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.8%
Equal in Vitamin B2 - 0.115
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B3 +31.8%
Contains more Vitamin B6 +22.5%
Contains more Folate +59.3%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +11.8%
Equal in Vitamin B2 - 0.115

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
37
Wheat
29
Bulgur
Mineral Summary Score
100
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
82%
Wheat
74%
Bulgur
Carbohydrates
71%
Wheat
76%
Bulgur
Fats
11%
Wheat
6%
Bulgur

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 15mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 3)
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.

All nutrients comparison - raw data values

Nutrient Wheat Bulgur Opinion
Calories 339 342 Bulgur
Protein 13.68 12.29 Wheat
Fats 2.47 1.33 Wheat
Vitamin C 0 0
Carbs 71.13 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 2.46 Wheat
Calcium 34 35 Bulgur
Potassium 431 410 Wheat
Magnesium 144 164 Bulgur
Sugar 0.41 Wheat
Fiber 12.5 Bulgur
Copper 0.553 0.335 Wheat
Zinc 4.16 1.93 Wheat
Starch
Phosphorus 508 300 Wheat
Sodium 2 17 Wheat
Vitamin A 0 9 Bulgur
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.419 0.232 Wheat
Vitamin B2 0.121 0.115 Wheat
Vitamin B3 6.738 5.114 Wheat
Vitamin B5 0.935 1.045 Bulgur
Vitamin B6 0.419 0.342 Wheat
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 43 27 Wheat
Trans Fat
Saturated Fat 0.454 0.232 Bulgur
Monounsaturated Fat 0.344 0.173 Wheat
Polyunsaturated fat 0.978 0.541 Wheat
Tryptophan 0.176 0.19 Bulgur
Threonine 0.366 0.354 Wheat
Isoleucine 0.533 0.455 Wheat
Leucine 0.934 0.83 Wheat
Lysine 0.303 0.339 Bulgur
Methionine 0.221 0.19 Wheat
Phenylalanine 0.681 0.58 Wheat
Valine 0.594 0.554 Wheat
Histidine 0.322 0.285 Wheat
Fructose

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.