Bulgur vs. Millet — In-Depth Nutrition Comparison
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A recap on the differences between bulgur and millet
- Bulgur has more manganese and fiber; however, millet is higher in copper and phosphorus.
- Bulgur covers your daily manganese needs 15% more than millet.
- Millet contains 3 times less fiber than bulgur. Bulgur contains 4.5g of fiber, while millet contains 1.3g.
- The glycemic index of millet is higher.
Food varieties used in this article are Bulgur, cooked and Millet, cooked.
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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.
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +52.4% |
| Contains more ManganeseManganese | +123.9% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more CopperCopper | +114.7% |
| Contains more ZincZinc | +59.6% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin B5Vitamin B5 | +101.2% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +86% |
| Contains more Vitamin B2Vitamin B2 | +192.9% |
| Contains more Vitamin B3Vitamin B3 | +33% |
| Contains more Vitamin B6Vitamin B6 | +30.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.609mg | 0.272mg | 15% |
| Fiber | 4.5g | 1.3g | 13% |
| Copper | 0.075mg | 0.161mg | 10% |
| Phosphorus | 40mg | 100mg | 9% |
| Iron | 0.96mg | 0.63mg | 4% |
| Vitamin B1 | 0.057mg | 0.106mg | 4% |
| Vitamin B2 | 0.028mg | 0.082mg | 4% |
| Magnesium | 32mg | 44mg | 3% |
| Zinc | 0.57mg | 0.91mg | 3% |
| Vitamin B5 | 0.344mg | 0.171mg | 3% |
| Polyunsaturated fat | 0.098g | 0.508g | 3% |
| Calories | 83kcal | 119kcal | 2% |
| Carbs | 18.58g | 23.67g | 2% |
| Vitamin B3 | 1mg | 1.33mg | 2% |
| Vitamin B6 | 0.083mg | 0.108mg | 2% |
| Protein | 3.08g | 3.51g | 1% |
| Fats | 0.24g | 1g | 1% |
| Calcium | 10mg | 3mg | 1% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Choline | 6.9mg | 11.2mg | 1% |
| Saturated fat | 0.042g | 0.172g | 1% |
| Protein per 100 calories | 3.7g | 2.9g | N/A |
| Calories per 10 g protein | 269kcal | 339kcal | N/A |
| Weight per 100 calories | 120g | 84g | N/A |
| Net carbs | 14.08g | 22.37g | N/A |
| Potassium | 68mg | 62mg | 0% |
| Sugar | 0.1g | 0.13g | N/A |
| Sodium | 5mg | 2mg | 0% |
| Vitamin E | 0.01mg | 0.02mg | 0% |
| Vitamin K | 0.5µg | 0.3µg | 0% |
| Folate | 18µg | 19µg | 0% |
| Monounsaturated fat | 0.031g | 0.184g | 0% |
| Tryptophan | 0.048mg | 0.038mg | 0% |
| Threonine | 0.089mg | 0.113mg | 0% |
| Isoleucine | 0.114mg | 0.148mg | 0% |
| Leucine | 0.208mg | 0.446mg | 0% |
| Lysine | 0.085mg | 0.067mg | 0% |
| Methionine | 0.048mg | 0.07mg | 0% |
| Phenylalanine | 0.145mg | 0.185mg | 0% |
| Valine | 0.139mg | 0.184mg | 0% |
| Histidine | 0.071mg | 0.075mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14% |
| Contains more FatsFats | +316.7% |
| Contains more CarbsCarbs | +27.4% |
| Contains more OtherOther | +20.6% |
~equal in
Water
~71.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.6% |
| Contains more Mono. FatMonounsaturated fat | +493.5% |
| Contains more Poly. FatPolyunsaturated fat | +418.4% |
