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  6. Bulgur vs. Couscous

Bulgur vs. Couscous — In-Depth Nutrition Comparison

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Important differences between bulgur and couscous

  • Bulgur has more manganese, fiber, iron, and magnesium; however, couscous has more selenium.
  • Couscous's daily need coverage for selenium is 49% more.
  • Bulgur has 7 times more manganese than couscous. Bulgur has 0.609mg of manganese, while couscous has 0.084mg.
  • Couscous has a higher glycemic index than bulgur.

The food varieties used in the comparison are Bulgur, cooked and Couscous, cooked.

Infographic

Bulgur vs Couscous 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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +152.6%
Contains more CopperCopper +82.9%
Contains more ZincZinc +119.2%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +625%
Contains more SeleniumSelenium +4483.3%
~equal in Sodium ~5mg

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
3
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%
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% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin B6Vitamin B6 +62.7%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +20%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B1Vitamin B1 +10.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B5 ~0.371mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Couscous DV% diff.
Selenium 0.6µg 27.5µg 49%
Manganese 0.609mg 0.084mg 23%
Fiber 4.5g 1.4g 12%
Iron 0.96mg 0.38mg 7%
Magnesium 32mg 8mg 6%
Copper 0.075mg 0.041mg 4%
Zinc 0.57mg 0.26mg 3%
Phosphorus 40mg 22mg 3%
Carbs 18.58g 23.22g 2%
Vitamin B6 0.083mg 0.051mg 2%
Calories 83kcal 112kcal 1%
Protein 3.08g 3.79g 1%
Vitamin E 0.01mg 0.13mg 1%
Vitamin B1 0.057mg 0.063mg 1%
Vitamin B5 0.344mg 0.371mg 1%
Folate 18µg 15µg 1%
Choline 6.9mg 3.3mg 1%
Protein per 100 calories 3.7g 3.4g N/A
Calories per 10 g protein 269kcal 296kcal N/A
Weight per 100 calories 120g 89g N/A
Fats 0.24g 0.16g 0%
Net carbs 14.08g 21.82g N/A
Calcium 10mg 8mg 0%
Potassium 68mg 58mg 0%
Sugar 0.1g 0.1g N/A
Sodium 5mg 5mg 0%
Vitamin B2 0.028mg 0.027mg 0%
Vitamin B3 1mg 0.983mg 0%
Vitamin K 0.5µg 0.1µg 0%
Saturated fat 0.042g 0.029g 0%
Monounsaturated fat 0.031g 0.022g 0%
Polyunsaturated fat 0.098g 0.064g 0%
Tryptophan 0.048mg 0.049mg 0%
Threonine 0.089mg 0.1mg 0%
Isoleucine 0.114mg 0.147mg 0%
Leucine 0.208mg 0.259mg 0%
Lysine 0.085mg 0.073mg 0%
Methionine 0.048mg 0.059mg 0%
Phenylalanine 0.145mg 0.184mg 0%
Valine 0.139mg 0.162mg 0%
Histidine 0.071mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +50%
Contains more OtherOther +30.8%
Contains more ProteinProtein +23.1%
Contains more CarbsCarbs +25%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +40.9%
Contains more Poly. FatPolyunsaturated fat +53.1%
Contains less Sat. FatSaturated fat -31%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.