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Flour vs Bulgur - In-Depth Nutrition Comparison

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Summary of differences between Flour and Bulgur

  • Flour has more Selenium, Vitamin B1, Folate, Vitamin B2, and Iron, while Bulgur has more Manganese, Fiber, Magnesium, Phosphorus, and Vitamin B6.
  • Bulgur covers your daily need of Manganese 103% more than Flour.
  • Flour contains 15 times more Selenium than Bulgur. While Flour contains 33.9µg of Selenium, Bulgur contains only 2.3µg.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Bulgur, dry.

Infographic

Flour 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
Flour
2
:
6
Bulgur
Contains more Iron +88.6%
Contains less Sodium -88.2%
Contains more Calcium +133.3%
Contains more Magnesium +645.5%
Contains more Phosphorus +177.8%
Contains more Potassium +283.2%
Contains more Zinc +175.7%
Contains more Copper +132.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Iron +88.6%
Contains less Sodium -88.2%
Contains more Calcium +133.3%
Contains more Magnesium +645.5%
Contains more Phosphorus +177.8%
Contains more Potassium +283.2%
Contains more Zinc +175.7%
Contains more Copper +132.6%

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
Flour
4
:
4
Bulgur
Contains more Vitamin B1 +238.4%
Contains more Vitamin B2 +329.6%
Contains more Vitamin B3 +15.4%
Contains more Folate +577.8%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +677.3%
Contains more Vitamin K +533.3%
Equal in Vitamin E - 0.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +238.4%
Contains more Vitamin B2 +329.6%
Contains more Vitamin B3 +15.4%
Contains more Folate +577.8%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +677.3%
Contains more Vitamin K +533.3%
Equal in Vitamin E - 0.06

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

All nutrients comparison - raw data values

Nutrient Flour Bulgur Opinion
Net carbs 73.61g 63.37g Flour
Protein 10.33g 12.29g Bulgur
Fats 0.98g 1.33g Bulgur
Carbs 76.31g 75.87g Flour
Calories 364kcal 342kcal Flour
Starch g g
Fructose g g
Sugar 0.27g 0.41g Flour
Fiber 2.7g 12.5g Bulgur
Calcium 15mg 35mg Bulgur
Iron 4.64mg 2.46mg Flour
Magnesium 22mg 164mg Bulgur
Phosphorus 108mg 300mg Bulgur
Potassium 107mg 410mg Bulgur
Sodium 2mg 17mg Flour
Zinc 0.7mg 1.93mg Bulgur
Copper 0.144mg 0.335mg Bulgur
Vitamin A 0IU 9IU Bulgur
Vitamin E 0.06mg 0.06mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.232mg Flour
Vitamin B2 0.494mg 0.115mg Flour
Vitamin B3 5.904mg 5.114mg Flour
Vitamin B5 0.438mg 1.045mg Bulgur
Vitamin B6 0.044mg 0.342mg Bulgur
Folate 183µg 27µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.9µg Bulgur
Tryptophan 0.127mg 0.19mg Bulgur
Threonine 0.281mg 0.354mg Bulgur
Isoleucine 0.357mg 0.455mg Bulgur
Leucine 0.71mg 0.83mg Bulgur
Lysine 0.228mg 0.339mg Bulgur
Methionine 0.183mg 0.19mg Bulgur
Phenylalanine 0.52mg 0.58mg Bulgur
Valine 0.415mg 0.554mg Bulgur
Histidine 0.23mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.155g 0.232g Flour
Monounsaturated Fat 0.087g 0.173g Bulgur
Polyunsaturated fat 0.413g 0.541g Bulgur

Which food is preferable for your diet?

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

People also compare

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
50
Flour
29
Bulgur
Mineral Summary Score
40
Flour
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
62%
Flour
74%
Bulgur
Carbohydrates
76%
Flour
76%
Bulgur
Fats
5%
Flour
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
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

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. 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/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.