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  6. Bulgur vs. Semolina

Bulgur vs. Semolina — In-Depth Nutrition Comparison

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How are bulgur and semolina different?

  • Bulgur is higher in fiber; however, semolina is richer in selenium, vitamin B6, vitamin B3, copper, manganese, phosphorus, vitamin B1, vitamin B5, and calcium.
  • Daily need coverage for selenium for semolina is 35% higher.
  • Bulgur contains 3 times more fiber than semolina. While bulgur contains 4.5g of fiber, semolina contains only 1.8g.

Bulgur, cooked and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Bulgur vs Semolina 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +18.5%
Contains more IronIron +29.7%
Contains more CalciumCalcium +610%
Contains more PotassiumPotassium +155.9%
Contains more CopperCopper +278.7%
Contains more ZincZinc +78.9%
Contains more PhosphorusPhosphorus +282.5%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +70%
Contains more SeleniumSelenium +3216.7%

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.
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%
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% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +125%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +293%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B3Vitamin B3 +404.8%
Contains more Vitamin B5Vitamin B5 +95.3%
Contains more Vitamin B6Vitamin B6 +444.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Semolina DV% diff.
Selenium 0.6µg 19.9µg 35%
Starch 68.29g 28%
Vitamin B6 0.083mg 0.452mg 28%
Vitamin B3 1mg 5.048mg 25%
Copper 0.075mg 0.284mg 23%
Carbs 18.58g 80.89g 21%
Manganese 0.609mg 1.035mg 19%
Phosphorus 40mg 153mg 16%
Calories 83kcal 374kcal 15%
Vitamin B1 0.057mg 0.224mg 14%
Fiber 4.5g 1.8g 11%
Protein 3.08g 7.51g 9%
Vitamin B5 0.344mg 0.672mg 7%
Calcium 10mg 71mg 6%
Zinc 0.57mg 1.02mg 4%
Potassium 68mg 174mg 3%
Iron 0.96mg 0.74mg 3%
Folate 18µg 8µg 3%
Vitamin B2 0.028mg 0.05mg 2%
Fats 0.24g 1.03g 1%
Magnesium 32mg 27mg 1%
Choline 6.9mg 1%
Saturated fat 0.042g 0.294g 1%
Monounsaturated fat 0.031g 0.258g 1%
Polyunsaturated fat 0.098g 0.322g 1%
Protein per 100 calories 3.7g 2g N/A
Calories per 10 g protein 269kcal 498kcal N/A
Weight per 100 calories 120g 27g N/A
Net carbs 14.08g 79.09g N/A
Sugar 0.1g 0.33g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.01mg 0.03mg 0%
Vitamin K 0.5µg 0.1µg 0%
Tryptophan 0.048mg 0.103mg 0%
Threonine 0.089mg 0.271mg 0%
Isoleucine 0.114mg 0.339mg 0%
Leucine 0.208mg 0.656mg 0%
Lysine 0.085mg 0.215mg 0%
Methionine 0.048mg 0.183mg 0%
Phenylalanine 0.145mg 0.398mg 0%
Valine 0.139mg 0.47mg 0%
Histidine 0.071mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +688.6%
Contains more ProteinProtein +143.8%
Contains more FatsFats +329.2%
Contains more CarbsCarbs +335.4%
Contains more OtherOther +108.8%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +732.3%
Contains more Poly. FatPolyunsaturated fat +228.6%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.