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  6. Bulgur vs. Wheat

Bulgur vs. Wheat — In-Depth Nutrition Comparison

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Important differences between bulgur and wheat

  • Bulgur has less selenium, manganese, phosphorus, copper, zinc, iron, vitamin B3, and protein.
  • Wheat's daily need coverage for selenium is 57% more.

The food varieties used in the comparison are Bulgur, cooked and Wheat, KAMUT khorasan, cooked.

Infographic

Bulgur vs Wheat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Bulgur
Bulgur
1
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%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains less SodiumSodium -37.5%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +141.2%
Contains more IronIron +83.3%
Contains more CopperCopper +176%
Contains more ZincZinc +222.8%
Contains more PhosphorusPhosphorus +267.5%
Contains more ManganeseManganese +69.1%
Contains more SeleniumSelenium +5216.7%
~equal in Calcium ~9mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Bulgur
Bulgur
4
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%
Wheat
Wheat
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +63.6%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +130.5%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Wheat DV% diff.
Selenium 0.6µg 31.9µg 57%
Manganese 0.609mg 1.03mg 18%
Copper 0.075mg 0.207mg 15%
Phosphorus 40mg 147mg 15%
Zinc 0.57mg 1.84mg 12%
Iron 0.96mg 1.76mg 10%
Vitamin B3 1mg 2.305mg 8%
Vitamin B5 0.344mg 7%
Protein 3.08g 5.71g 5%
Magnesium 32mg 48mg 4%
Carbs 18.58g 27.6g 3%
Potassium 68mg 164mg 3%
Vitamin B1 0.057mg 0.095mg 3%
Calories 83kcal 132kcal 2%
Vitamin E 0.01mg 0.24mg 2%
Folate 18µg 11µg 2%
Fats 0.24g 0.83g 1%
Fiber 4.5g 4.3g 1%
Vitamin B6 0.083mg 0.07mg 1%
Choline 6.9mg 1%
Polyunsaturated fat 0.098g 0.243g 1%
Protein per 100 calories 3.7g 4.3g N/A
Calories per 10 g protein 269kcal 231kcal N/A
Weight per 100 calories 120g 76g N/A
Net carbs 14.08g 23.3g N/A
Calcium 10mg 9mg 0%
Sugar 0.1g 3.07g N/A
Sodium 5mg 8mg 0%
Vitamin B2 0.028mg 0.03mg 0%
Vitamin K 0.5µg 0%
Trans fat 0.002g N/A
Saturated fat 0.042g 0.077g 0%
Monounsaturated fat 0.031g 0.084g 0%
Tryptophan 0.048mg 0.051mg 0%
Threonine 0.089mg 0.172mg 0%
Isoleucine 0.114mg 0.22mg 0%
Leucine 0.208mg 0.432mg 0%
Lysine 0.085mg 0.161mg 0%
Methionine 0.048mg 0.097mg 0%
Phenylalanine 0.145mg 0.3mg 0%
Valine 0.139mg 0.267mg 0%
Histidine 0.071mg 0.147mg 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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +19.3%
Contains more ProteinProtein +85.4%
Contains more FatsFats +245.8%
Contains more CarbsCarbs +48.5%

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
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -45.5%
Contains more Mono. FatMonounsaturated fat +171%
Contains more Poly. FatPolyunsaturated fat +148%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.