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  6. Flour vs. Bulgur

Flour vs. Bulgur — In-Depth Nutrition Comparison

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The main differences between flour and bulgur

  • Flour has more vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, phosphorus, and copper; however, bulgur has more fiber.
  • Daily need coverage for vitamin B1 for flour is 61% higher.
  • Bulgur has 57 times less selenium than flour. Flour has 33.9µg of selenium, while bulgur has 0.6µg.
  • Flour has a higher glycemic index than bulgur.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Bulgur, cooked.

Infographic

Flour 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.
Flour
Flour
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +57.4%
Contains more IronIron +383.3%
Contains more CopperCopper +92%
Contains more ZincZinc +22.8%
Contains more PhosphorusPhosphorus +170%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +12%
Contains more SeleniumSelenium +5550%
Contains more MagnesiumMagnesium +45.5%

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.
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Bulgur
Bulgur
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +1277.2%
Contains more Vitamin B2Vitamin B2 +1664.3%
Contains more Vitamin B3Vitamin B3 +490.4%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more FolateFolate +916.7%
Contains more Vitamin B6Vitamin B6 +88.6%
Contains more Vitamin KVitamin K +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Bulgur DV% diff.
Selenium 33.9µg 0.6µg 61%
Vitamin B1 0.785mg 0.057mg 61%
Iron 4.64mg 0.96mg 46%
Folate 183µg 18µg 41%
Vitamin B2 0.494mg 0.028mg 36%
Vitamin B3 5.904mg 1mg 31%
Carbs 76.31g 18.58g 19%
Protein 10.33g 3.08g 15%
Calories 364kcal 83kcal 14%
Phosphorus 108mg 40mg 10%
Copper 0.144mg 0.075mg 8%
Fiber 2.7g 4.5g 7%
Manganese 0.682mg 0.609mg 3%
Vitamin B6 0.044mg 0.083mg 3%
Magnesium 22mg 32mg 2%
Vitamin B5 0.438mg 0.344mg 2%
Polyunsaturated fat 0.413g 0.098g 2%
Fats 0.98g 0.24g 1%
Calcium 15mg 10mg 1%
Potassium 107mg 68mg 1%
Zinc 0.7mg 0.57mg 1%
Choline 10.4mg 6.9mg 1%
Saturated fat 0.155g 0.042g 1%
Protein per 100 calories 2.8g 3.7g N/A
Calories per 10 g protein 352kcal 269kcal N/A
Weight per 100 calories 27g 120g N/A
Net carbs 73.61g 14.08g N/A
Sugar 0.27g 0.1g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.06mg 0.01mg 0%
Vitamin K 0.3µg 0.5µg 0%
Monounsaturated fat 0.087g 0.031g 0%
Tryptophan 0.127mg 0.048mg 0%
Threonine 0.281mg 0.089mg 0%
Isoleucine 0.357mg 0.114mg 0%
Leucine 0.71mg 0.208mg 0%
Lysine 0.228mg 0.085mg 0%
Methionine 0.183mg 0.048mg 0%
Phenylalanine 0.52mg 0.145mg 0%
Valine 0.415mg 0.139mg 0%
Histidine 0.23mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Bulgur
Bulgur
1
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 ProteinProtein +235.4%
Contains more FatsFats +308.3%
Contains more CarbsCarbs +310.7%
Contains more OtherOther +35.3%
Contains more WaterWater +552.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated fat +180.6%
Contains more Poly. FatPolyunsaturated fat +321.4%
Contains less Sat. FatSaturated fat -72.9%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.