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  6. Bulgur vs. Barley

Bulgur vs. Barley — In-Depth Nutrition Comparison

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How are bulgur and barley different?

  • Bulgur is higher in manganese; however, barley is richer in selenium and vitamin B3.
  • Daily need coverage for manganese for bulgur is 15% higher.
  • Barley has a lower glycemic index (28) than bulgur (47).

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

Infographic

Bulgur vs Barley 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.
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%
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%
Contains more MagnesiumMagnesium +45.5%
Contains more ManganeseManganese +135.1%
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%
~equal in Calcium ~11mg

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.
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%
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%
Contains more Vitamin B5Vitamin B5 +154.8%
Contains more FolateFolate +12.5%
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%
~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 Bulgur Barley DV% diff.
Manganese 0.609mg 0.259mg 15%
Selenium 0.6µg 8.6µg 15%
Vitamin B3 1mg 2.063mg 7%
Iron 0.96mg 1.33mg 5%
Vitamin B5 0.344mg 0.135mg 4%
Carbs 18.58g 28.22g 3%
Fiber 4.5g 3.8g 3%
Copper 0.075mg 0.105mg 3%
Vitamin B2 0.028mg 0.062mg 3%
Calories 83kcal 123kcal 2%
Protein 3.08g 2.26g 2%
Magnesium 32mg 22mg 2%
Zinc 0.57mg 0.82mg 2%
Phosphorus 40mg 54mg 2%
Vitamin B1 0.057mg 0.083mg 2%
Vitamin B6 0.083mg 0.115mg 2%
Potassium 68mg 93mg 1%
Folate 18µg 16µg 1%
Choline 6.9mg 13.4mg 1%
Polyunsaturated fat 0.098g 0.214g 1%
Protein per 100 calories 3.7g 1.8g N/A
Calories per 10 g protein 269kcal 544kcal N/A
Weight per 100 calories 120g 81g N/A
Fats 0.24g 0.44g 0%
Net carbs 14.08g 24.42g N/A
Calcium 10mg 11mg 0%
Sugar 0.1g 0.28g N/A
Sodium 5mg 3mg 0%
Vitamin E 0.01mg 0.01mg 0%
Vitamin K 0.5µg 0.8µg 0%
Saturated fat 0.042g 0.093g 0%
Monounsaturated fat 0.031g 0.057g 0%
Tryptophan 0.048mg 0.038mg 0%
Threonine 0.089mg 0.077mg 0%
Isoleucine 0.114mg 0.083mg 0%
Leucine 0.208mg 0.154mg 0%
Lysine 0.085mg 0.084mg 0%
Methionine 0.048mg 0.043mg 0%
Phenylalanine 0.145mg 0.127mg 0%
Valine 0.139mg 0.111mg 0%
Histidine 0.071mg 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +36.3%
Contains more WaterWater +13%
Contains more OtherOther +21.4%
Contains more FatsFats +83.3%
Contains more CarbsCarbs +51.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -54.8%
Contains more Mono. FatMonounsaturated fat +83.9%
Contains more Poly. FatPolyunsaturated fat +118.4%

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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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.