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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.

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 +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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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?
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.

All nutrients comparison - raw data values

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