Bulgur vs. Quinoa — In-Depth Nutrition Comparison
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Significant differences between bulgur and quinoa
- Bulgur has more fiber; however, quinoa is richer in phosphorus, copper, magnesium, iron, vitamin B2, and folate.
- Quinoa covers your daily phosphorus needs 16% more than bulgur.
- Quinoa has 2 times less vitamin B3 than bulgur. Bulgur has 1mg of vitamin B3, while quinoa has 0.412mg.
Specific food types used in this comparison are Bulgur, cooked and Quinoa, cooked.
Infographic
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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 less SodiumSodium | -28.6% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +152.9% |
| Contains more IronIron | +55.2% |
| Contains more CopperCopper | +156% |
| Contains more ZincZinc | +91.2% |
| Contains more PhosphorusPhosphorus | +280% |
| Contains more SeleniumSelenium | +366.7% |
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 B3Vitamin B3 | +142.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +6200% |
| Contains more Vitamin B1Vitamin B1 | +87.7% |
| Contains more Vitamin B2Vitamin B2 | +292.9% |
| Contains more Vitamin B6Vitamin B6 | +48.2% |
| Contains more FolateFolate | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 40mg | 152mg | 16% |
| Copper | 0.075mg | 0.192mg | 13% |
| Magnesium | 32mg | 64mg | 8% |
| Iron | 0.96mg | 1.49mg | 7% |
| Fiber | 4.5g | 2.8g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B5 | 0.344mg | 7% | |
| Polyunsaturated fat | 0.098g | 1.078g | 7% |
| Vitamin B2 | 0.028mg | 0.11mg | 6% |
| Folate | 18µg | 42µg | 6% |
| Zinc | 0.57mg | 1.09mg | 5% |
| Vitamin E | 0.01mg | 0.63mg | 4% |
| Selenium | 0.6µg | 2.8µg | 4% |
| Vitamin B1 | 0.057mg | 0.107mg | 4% |
| Vitamin B3 | 1mg | 0.412mg | 4% |
| Protein | 3.08g | 4.4g | 3% |
| Fats | 0.24g | 1.92g | 3% |
| Potassium | 68mg | 172mg | 3% |
| Vitamin B6 | 0.083mg | 0.123mg | 3% |
| Choline | 6.9mg | 23mg | 3% |
| Calories | 83kcal | 120kcal | 2% |
| Carbs | 18.58g | 21.3g | 1% |
| Calcium | 10mg | 17mg | 1% |
| Manganese | 0.609mg | 0.631mg | 1% |
| Saturated fat | 0.042g | 0.231g | 1% |
| Monounsaturated fat | 0.031g | 0.528g | 1% |
| Protein per 100 calories | 3.7g | 3.7g | N/A |
| Calories per 10 g protein | 269kcal | 273kcal | N/A |
| Weight per 100 calories | 120g | 83g | N/A |
| Net carbs | 14.08g | 18.5g | N/A |
| Sugar | 0.1g | 0.87g | N/A |
| Sodium | 5mg | 7mg | 0% |
| Vitamin K | 0.5µg | 0µg | 0% |
| Tryptophan | 0.048mg | 0.052mg | 0% |
| Threonine | 0.089mg | 0.131mg | 0% |
| Isoleucine | 0.114mg | 0.157mg | 0% |
| Leucine | 0.208mg | 0.261mg | 0% |
| Lysine | 0.085mg | 0.239mg | 0% |
| Methionine | 0.048mg | 0.096mg | 0% |
| Phenylalanine | 0.145mg | 0.185mg | 0% |
| Valine | 0.139mg | 0.185mg | 0% |
| Histidine | 0.071mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +42.9% |
| Contains more FatsFats | +700% |
| Contains more CarbsCarbs | +14.6% |
| Contains more OtherOther | +126.5% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.8% |
| Contains more Mono. FatMonounsaturated fat | +1603.2% |
| Contains more Poly. FatPolyunsaturated fat | +1000% |
