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  6. Barley vs. Bulgur dry

Barley vs. Bulgur dry — In-Depth Nutrition Comparison

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What are the main differences between barley and bulgur dry?

  • Barley is richer in selenium, vitamin B1, fiber, copper, iron, vitamin B2, and zinc, yet bulgur dry is richer in manganese, vitamin B5, and magnesium.
  • Barley's daily need coverage for selenium is 64% higher.
  • Barley has 3 times more vitamin B1 than bulgur dry. Barley has 0.646mg of vitamin B1, while bulgur dry has 0.232mg.
  • Barley has a lower glycemic index than bulgur dry.

We used Barley, hulled and Bulgur, dry types in this comparison.

Infographic

Barley vs Bulgur dry infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Barley
Barley
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more IronIron +46.3%
Contains more CopperCopper +48.7%
Contains more ZincZinc +43.5%
Contains less SodiumSodium -29.4%
Contains more SeleniumSelenium +1539.1%
Contains more MagnesiumMagnesium +23.3%
Contains more PhosphorusPhosphorus +13.6%
Contains more ManganeseManganese +56.9%
~equal in Calcium ~35mg
~equal in Potassium ~410mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Barley
Barley
5
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% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
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% 58% 27% 96% 63% 79% 0% 4.8% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +178.4%
Contains more Vitamin B2Vitamin B2 +147.8%
Contains more Vitamin KVitamin K +15.8%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin B5Vitamin B5 +270.6%
Contains more FolateFolate +42.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.342mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Bulgur dry DV% diff.
Selenium 37.7µg 2.3µg 64%
Manganese 1.943mg 3.048mg 48%
Vitamin B1 0.646mg 0.232mg 35%
Fiber 17.3g 12.5g 19%
Copper 0.498mg 0.335mg 18%
Vitamin B5 0.282mg 1.045mg 15%
Iron 3.6mg 2.46mg 14%
Vitamin B2 0.285mg 0.115mg 13%
Zinc 2.77mg 1.93mg 8%
Magnesium 133mg 164mg 7%
Phosphorus 264mg 300mg 5%
Choline 28.1mg 5%
Polyunsaturated fat 1.108g 0.541g 4%
Vitamin E 0.57mg 0.06mg 3%
Vitamin B3 4.604mg 5.114mg 3%
Vitamin B6 0.318mg 0.342mg 2%
Folate 19µg 27µg 2%
Calories 354kcal 342kcal 1%
Fats 2.3g 1.33g 1%
Carbs 73.48g 75.87g 1%
Potassium 452mg 410mg 1%
Saturated fat 0.482g 0.232g 1%
Protein 12.48g 12.29g 0%
Protein per 100 calories 3.5g 3.6g N/A
Calories per 10 g protein 284kcal 278kcal N/A
Weight per 100 calories 28g 29g N/A
Unsaturated / Saturated Fat ratio 2.9 3.1 N/A
Net carbs 56.18g 63.37g N/A
Calcium 33mg 35mg 0%
Sugar 0.8g 0.41g N/A
Sodium 12mg 17mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 2.2µg 1.9µg 0%
Monounsaturated fat 0.295g 0.173g 0%
Tryptophan 0.208mg 0.19mg 0%
Threonine 0.424mg 0.354mg 0%
Isoleucine 0.456mg 0.455mg 0%
Leucine 0.848mg 0.83mg 0%
Lysine 0.465mg 0.339mg 0%
Methionine 0.24mg 0.19mg 0%
Phenylalanine 0.7mg 0.58mg 0%
Valine 0.612mg 0.554mg 0%
Histidine 0.281mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
3
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more FatsFats +72.9%
~equal in Protein ~12.29g
~equal in Carbs ~75.87g
~equal in Water ~9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +70.5%
Contains more Poly. FatPolyunsaturated fat +104.8%
Contains less Sat. FatSaturated fat -51.9%

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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/nutrients
  2. Bulgur dry - 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.