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Bulgur vs. Wheat — In-Depth Nutrition Comparison

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How are bulgur and wheat different?

  • Wheat has more selenium, manganese, phosphorus, copper, vitamin B3, zinc, iron, vitamin B1, magnesium, and vitamin B6 than bulgur.
  • Daily need coverage for selenium for wheat is 161% higher.

Bulgur, cooked and Wheat, durum are the varieties used in this article.

Infographic

Bulgur vs Wheat 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
0
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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +533.8%
Contains more IronIron +266.7%
Contains more CopperCopper +637.3%
Contains more ZincZinc +629.8%
Contains more PhosphorusPhosphorus +1170%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +394.6%
Contains more SeleniumSelenium +14800%

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% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +635.1%
Contains more Vitamin B2Vitamin B2 +332.1%
Contains more Vitamin B3Vitamin B3 +573.8%
Contains more Vitamin B5Vitamin B5 +171.8%
Contains more Vitamin B6Vitamin B6 +404.8%
Contains more FolateFolate +138.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Wheat DV% diff.
Selenium 0.6µg 89.4µg 161%
Manganese 0.609mg 3.012mg 104%
Phosphorus 40mg 508mg 67%
Copper 0.075mg 0.553mg 53%
Vitamin B3 1mg 6.738mg 36%
Zinc 0.57mg 4.16mg 33%
Iron 0.96mg 3.52mg 32%
Vitamin B1 0.057mg 0.419mg 30%
Magnesium 32mg 144mg 27%
Vitamin B6 0.083mg 0.419mg 26%
Protein 3.08g 13.68g 21%
Carbs 18.58g 71.13g 18%
Fiber 4.5g 18%
Calories 83kcal 339kcal 13%
Vitamin B5 0.344mg 0.935mg 12%
Potassium 68mg 431mg 11%
Vitamin B2 0.028mg 0.121mg 7%
Folate 18µg 43µg 6%
Polyunsaturated fat 0.098g 0.978g 6%
Fats 0.24g 2.47g 3%
Calcium 10mg 34mg 2%
Saturated fat 0.042g 0.454g 2%
Choline 6.9mg 1%
Monounsaturated fat 0.031g 0.344g 1%
Protein per 100 calories 3.7g 4g N/A
Calories per 10 g protein 269kcal 248kcal N/A
Weight per 100 calories 120g 29g N/A
Unsaturated / Saturated Fat ratio 3.1 2.9 N/A
Net carbs 14.08g 71.13g N/A
Sugar 0.1g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.048mg 0.176mg 0%
Threonine 0.089mg 0.366mg 0%
Isoleucine 0.114mg 0.533mg 0%
Leucine 0.208mg 0.934mg 0%
Lysine 0.085mg 0.303mg 0%
Methionine 0.048mg 0.221mg 0%
Phenylalanine 0.145mg 0.681mg 0%
Valine 0.139mg 0.594mg 0%
Histidine 0.071mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +610.8%
Contains more ProteinProtein +344.2%
Contains more FatsFats +929.2%
Contains more CarbsCarbs +282.8%
Contains more OtherOther +423.5%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +1009.7%
Contains more Poly. FatPolyunsaturated fat +898%

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/169721/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.