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  6. Barley vs. Bulgur

Barley vs. Bulgur — In-Depth Nutrition Comparison

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How are barley and bulgur different?

  • Barley is higher in selenium and vitamin B3; however, bulgur is richer in manganese.
  • Daily need coverage for manganese for bulgur is 15% higher.
  • Barley contains 14 times more selenium than bulgur. While barley contains 8.6µg of selenium, bulgur contains only 0.6µg.
  • Barley has a lower glycemic index (28) than bulgur (47).

Barley, pearled, cooked and Bulgur, cooked are the varieties used in this article.

Infographic

Barley 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.
Barley
Barley
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Bulgur
Bulgur
2
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 PotassiumPotassium +36.8%
Contains more IronIron +38.5%
Contains more CopperCopper +40%
Contains more ZincZinc +43.9%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +1333.3%
Contains more MagnesiumMagnesium +45.5%
Contains more ManganeseManganese +135.1%
~equal in Calcium ~10mg

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.
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% 0.2% 21% 14% 39% 8.1% 27% 0% 2% 12%
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 B1Vitamin B1 +45.6%
Contains more Vitamin B2Vitamin B2 +121.4%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B6Vitamin B6 +38.6%
Contains more Vitamin KVitamin K +60%
Contains more Vitamin B5Vitamin B5 +154.8%
Contains more FolateFolate +12.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Bulgur DV% diff.
Manganese 0.259mg 0.609mg 15%
Selenium 8.6µg 0.6µg 15%
Vitamin B3 2.063mg 1mg 7%
Iron 1.33mg 0.96mg 5%
Vitamin B5 0.135mg 0.344mg 4%
Carbs 28.22g 18.58g 3%
Fiber 3.8g 4.5g 3%
Copper 0.105mg 0.075mg 3%
Vitamin B2 0.062mg 0.028mg 3%
Calories 123kcal 83kcal 2%
Protein 2.26g 3.08g 2%
Magnesium 22mg 32mg 2%
Zinc 0.82mg 0.57mg 2%
Phosphorus 54mg 40mg 2%
Vitamin B1 0.083mg 0.057mg 2%
Vitamin B6 0.115mg 0.083mg 2%
Potassium 93mg 68mg 1%
Folate 16µg 18µg 1%
Choline 13.4mg 6.9mg 1%
Polyunsaturated fat 0.214g 0.098g 1%
Protein per 100 calories 1.8g 3.7g N/A
Calories per 10 g protein 544kcal 269kcal N/A
Weight per 100 calories 81g 120g N/A
Fats 0.44g 0.24g 0%
Net carbs 24.42g 14.08g N/A
Calcium 11mg 10mg 0%
Sugar 0.28g 0.1g N/A
Sodium 3mg 5mg 0%
Vitamin E 0.01mg 0.01mg 0%
Vitamin K 0.8µg 0.5µg 0%
Saturated fat 0.093g 0.042g 0%
Monounsaturated fat 0.057g 0.031g 0%
Tryptophan 0.038mg 0.048mg 0%
Threonine 0.077mg 0.089mg 0%
Isoleucine 0.083mg 0.114mg 0%
Leucine 0.154mg 0.208mg 0%
Lysine 0.084mg 0.085mg 0%
Methionine 0.043mg 0.048mg 0%
Phenylalanine 0.127mg 0.145mg 0%
Valine 0.111mg 0.139mg 0%
Histidine 0.051mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Bulgur
Bulgur
3
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 FatsFats +83.3%
Contains more CarbsCarbs +51.9%
Contains more ProteinProtein +36.3%
Contains more WaterWater +13%
Contains more OtherOther +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 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 +83.9%
Contains more Poly. FatPolyunsaturated fat +118.4%
Contains less Sat. FatSaturated fat -54.8%

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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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.