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  6. Bulgur dry vs. Wheat

Bulgur dry vs. Wheat — In-Depth Nutrition Comparison

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How are bulgur dry and wheat different?

  • Wheat is higher than bulgur dry in selenium, phosphorus, copper, zinc, vitamin B1, iron, vitamin B3, and vitamin B6.
  • Wheat covers your daily need for selenium 158% more than bulgur dry.

Bulgur, dry and Wheat, durum types were used in this article.

Infographic

Bulgur dry vs Wheat 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +13.9%
Contains more IronIron +43.1%
Contains more CopperCopper +65.1%
Contains more ZincZinc +115.5%
Contains more PhosphorusPhosphorus +69.3%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +3787%
~equal in Calcium ~34mg
~equal in Potassium ~431mg
~equal in Manganese ~3.012mg

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.
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%
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% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +11.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +80.6%
Contains more Vitamin B3Vitamin B3 +31.8%
Contains more Vitamin B6Vitamin B6 +22.5%
Contains more FolateFolate +59.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.121mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Wheat DV% diff.
Selenium 2.3µg 89.4µg 158%
Fiber 12.5g 50%
Phosphorus 300mg 508mg 30%
Copper 0.335mg 0.553mg 24%
Zinc 1.93mg 4.16mg 20%
Vitamin B1 0.232mg 0.419mg 16%
Iron 2.46mg 3.52mg 13%
Vitamin B3 5.114mg 6.738mg 10%
Vitamin B6 0.342mg 0.419mg 6%
Magnesium 164mg 144mg 5%
Choline 28.1mg 5%
Folate 27µg 43µg 4%
Protein 12.29g 13.68g 3%
Polyunsaturated fat 0.541g 0.978g 3%
Fats 1.33g 2.47g 2%
Carbs 75.87g 71.13g 2%
Manganese 3.048mg 3.012mg 2%
Vitamin B5 1.045mg 0.935mg 2%
Vitamin K 1.9µg 2%
Potassium 410mg 431mg 1%
Sodium 17mg 2mg 1%
Saturated fat 0.232g 0.454g 1%
Calories 342kcal 339kcal 0%
Protein per 100 calories 3.6g 4g N/A
Calories per 10 g protein 278kcal 248kcal N/A
Weight per 100 calories 29g 29g N/A
Unsaturated / Saturated Fat ratio 3.1 2.9 N/A
Net carbs 63.37g 71.13g N/A
Calcium 35mg 34mg 0%
Sugar 0.41g N/A
Vitamin E 0.06mg 0%
Vitamin B2 0.115mg 0.121mg 0%
Monounsaturated fat 0.173g 0.344g 0%
Tryptophan 0.19mg 0.176mg 0%
Threonine 0.354mg 0.366mg 0%
Isoleucine 0.455mg 0.533mg 0%
Leucine 0.83mg 0.934mg 0%
Lysine 0.339mg 0.303mg 0%
Methionine 0.19mg 0.221mg 0%
Phenylalanine 0.58mg 0.681mg 0%
Valine 0.554mg 0.594mg 0%
Histidine 0.285mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +11.3%
Contains more FatsFats +85.7%
Contains more WaterWater +21.6%
~equal in Carbs ~71.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -48.9%
Contains more Mono. FatMonounsaturated fat +98.8%
Contains more Poly. FatPolyunsaturated fat +80.8%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.