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  6. Wheat vs. Bulgur

Wheat vs. Bulgur — In-Depth Nutrition Comparison

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Important differences between Wheat and Bulgur

  • Bulgur has less Selenium, Manganese, Phosphorus, Copper, Zinc, Iron, and Vitamin B3.
  • Wheat's daily need coverage for Selenium is 57% more.
  • Wheat has 31 times more Sugar than Bulgur. Wheat has 3.07g of Sugar, while Bulgur has 0.1g.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Bulgur, cooked.

Infographic

Wheat vs Bulgur infographic
Infographic link

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.
Wheat
Wheat
8
:
2
Bulgur
Bulgur
Contains more Iron +83.3%
Contains more Magnesium +50%
Contains more Phosphorus +267.5%
Contains more Potassium +141.2%
Contains more Zinc +222.8%
Contains more Copper +176%
Contains more Manganese +69.1%
Contains more Selenium +5216.7%
Contains more Calcium +11.1%
Contains less Sodium -37.5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Iron +83.3%
Contains more Magnesium +50%
Contains more Phosphorus +267.5%
Contains more Potassium +141.2%
Contains more Zinc +222.8%
Contains more Copper +176%
Contains more Manganese +69.1%
Contains more Selenium +5216.7%
Contains more Calcium +11.1%
Contains less Sodium -37.5%

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.
Wheat
Wheat
5
:
6
Bulgur
Bulgur
Contains more Vitamin A +100%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B6 +18.6%
Contains more Folate +63.6%
Equal in Vitamin B2 - 0.028
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin A +100%
Contains more Vitamin E +2300%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B6 +18.6%
Contains more Folate +63.6%
Equal in Vitamin B2 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Bulgur
Bulgur
Contains more Protein +85.4%
Contains more Fats +245.8%
Contains more Carbs +48.5%
Contains more Other +100%
Contains more Water +19.3%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +85.4%
Contains more Fats +245.8%
Contains more Carbs +48.5%
Contains more Other +100%
Contains more Water +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +171%
Contains more Polyunsaturated fat +148%
Contains less Saturated Fat -45.5%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +171%
Contains more Polyunsaturated fat +148%
Contains less Saturated Fat -45.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bulgur
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bulgur Opinion
Net carbs 23.3g 14.08g Wheat
Protein 5.71g 3.08g Wheat
Fats 0.83g 0.24g Wheat
Carbs 27.6g 18.58g Wheat
Calories 132kcal 83kcal Wheat
Sugar 3.07g 0.1g Bulgur
Fiber 4.3g 4.5g Bulgur
Calcium 9mg 10mg Bulgur
Iron 1.76mg 0.96mg Wheat
Magnesium 48mg 32mg Wheat
Phosphorus 147mg 40mg Wheat
Potassium 164mg 68mg Wheat
Sodium 8mg 5mg Bulgur
Zinc 1.84mg 0.57mg Wheat
Copper 0.207mg 0.075mg Wheat
Manganese 1.03mg 0.609mg Wheat
Selenium 31.9µg 0.6µg Wheat
Vitamin A 4IU 2IU Wheat
Vitamin E 0.24mg 0.01mg Wheat
Vitamin B1 0.095mg 0.057mg Wheat
Vitamin B2 0.03mg 0.028mg Wheat
Vitamin B3 2.305mg 1mg Wheat
Vitamin B5 0.344mg Bulgur
Vitamin B6 0.07mg 0.083mg Bulgur
Folate 11µg 18µg Bulgur
Vitamin K 0.5µg Bulgur
Tryptophan 0.051mg 0.048mg Wheat
Threonine 0.172mg 0.089mg Wheat
Isoleucine 0.22mg 0.114mg Wheat
Leucine 0.432mg 0.208mg Wheat
Lysine 0.161mg 0.085mg Wheat
Methionine 0.097mg 0.048mg Wheat
Phenylalanine 0.3mg 0.145mg Wheat
Valine 0.267mg 0.139mg Wheat
Histidine 0.147mg 0.071mg Wheat
Trans Fat 0.002g Bulgur
Saturated Fat 0.077g 0.042g Bulgur
Monounsaturated Fat 0.084g 0.031g Wheat
Polyunsaturated fat 0.243g 0.098g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Wheat
8%
Bulgur
Minerals Daily Need Coverage Score
61%
Wheat
21%
Bulgur

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 2.97g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.035g)
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 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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.