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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.

Infographic

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 Phosphorus +69.3%
Contains less Sodium -88.2%
Contains more Zinc +115.5%
Contains more Copper +65.1%
Contains more Magnesium +13.9%
Equal in Calcium - 35
Equal in Potassium - 410
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Iron +43.1%
Contains more Phosphorus +69.3%
Contains less Sodium -88.2%
Contains more Zinc +115.5%
Contains more Copper +65.1%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 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

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

All nutrients comparison - raw data values

Nutrient Wheat Bulgur Opinion
Net carbs 71.13g 63.37g Wheat
Protein 13.68g 12.29g Wheat
Fats 2.47g 1.33g Wheat
Carbs 71.13g 75.87g Bulgur
Calories 339kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar g 0.41g Wheat
Fiber g 12.5g Bulgur
Calcium 34mg 35mg Bulgur
Iron 3.52mg 2.46mg Wheat
Magnesium 144mg 164mg Bulgur
Phosphorus 508mg 300mg Wheat
Potassium 431mg 410mg Wheat
Sodium 2mg 17mg Wheat
Zinc 4.16mg 1.93mg Wheat
Copper 0.553mg 0.335mg Wheat
Vitamin A 0IU 9IU Bulgur
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.419mg 0.232mg Wheat
Vitamin B2 0.121mg 0.115mg Wheat
Vitamin B3 6.738mg 5.114mg Wheat
Vitamin B5 0.935mg 1.045mg Bulgur
Vitamin B6 0.419mg 0.342mg Wheat
Folate 43µg 27µg Wheat
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.176mg 0.19mg Bulgur
Threonine 0.366mg 0.354mg Wheat
Isoleucine 0.533mg 0.455mg Wheat
Leucine 0.934mg 0.83mg Wheat
Lysine 0.303mg 0.339mg Bulgur
Methionine 0.221mg 0.19mg Wheat
Phenylalanine 0.681mg 0.58mg Wheat
Valine 0.594mg 0.554mg Wheat
Histidine 0.322mg 0.285mg Wheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.454g 0.232g Bulgur
Monounsaturated Fat 0.344g 0.173g Wheat
Polyunsaturated fat 0.978g 0.541g 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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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

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.

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.