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  6. Bulgur vs. Flour

Bulgur vs. Flour — In-Depth Nutrition Comparison

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The main differences between bulgur and flour

  • Bulgur has more fiber; however, flour has more vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, phosphorus, and copper.
  • Daily need coverage for vitamin B1 for flour is 61% higher.
  • Flour has 2 times less fiber than bulgur. Bulgur has 4.5g of fiber, while flour has 2.7g.
  • Flour has a higher glycemic index than bulgur.

Food types used in this article are Bulgur, cooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Bulgur vs Flour 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
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%
Flour
Flour
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +57.4%
Contains more IronIron +383.3%
Contains more CopperCopper +92%
Contains more ZincZinc +22.8%
Contains more PhosphorusPhosphorus +170%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +12%
Contains more SeleniumSelenium +5550%

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%
Flour
Flour
6
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin B6Vitamin B6 +88.6%
Contains more Vitamin KVitamin K +66.7%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +1277.2%
Contains more Vitamin B2Vitamin B2 +1664.3%
Contains more Vitamin B3Vitamin B3 +490.4%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more FolateFolate +916.7%
~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 Flour DV% diff.
Selenium 0.6µg 33.9µg 61%
Vitamin B1 0.057mg 0.785mg 61%
Iron 0.96mg 4.64mg 46%
Folate 18µg 183µg 41%
Vitamin B2 0.028mg 0.494mg 36%
Vitamin B3 1mg 5.904mg 31%
Carbs 18.58g 76.31g 19%
Protein 3.08g 10.33g 15%
Calories 83kcal 364kcal 14%
Phosphorus 40mg 108mg 10%
Copper 0.075mg 0.144mg 8%
Fiber 4.5g 2.7g 7%
Manganese 0.609mg 0.682mg 3%
Vitamin B6 0.083mg 0.044mg 3%
Magnesium 32mg 22mg 2%
Vitamin B5 0.344mg 0.438mg 2%
Polyunsaturated fat 0.098g 0.413g 2%
Fats 0.24g 0.98g 1%
Calcium 10mg 15mg 1%
Potassium 68mg 107mg 1%
Zinc 0.57mg 0.7mg 1%
Choline 6.9mg 10.4mg 1%
Saturated fat 0.042g 0.155g 1%
Protein per 100 calories 3.7g 2.8g N/A
Calories per 10 g protein 269kcal 352kcal N/A
Weight per 100 calories 120g 27g N/A
Net carbs 14.08g 73.61g N/A
Sugar 0.1g 0.27g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.01mg 0.06mg 0%
Vitamin K 0.5µg 0.3µg 0%
Monounsaturated fat 0.031g 0.087g 0%
Tryptophan 0.048mg 0.127mg 0%
Threonine 0.089mg 0.281mg 0%
Isoleucine 0.114mg 0.357mg 0%
Leucine 0.208mg 0.71mg 0%
Lysine 0.085mg 0.228mg 0%
Methionine 0.048mg 0.183mg 0%
Phenylalanine 0.145mg 0.52mg 0%
Valine 0.139mg 0.415mg 0%
Histidine 0.071mg 0.23mg 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
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +552.3%
Contains more ProteinProtein +235.4%
Contains more FatsFats +308.3%
Contains more CarbsCarbs +310.7%
Contains more OtherOther +35.3%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -72.9%
Contains more Mono. FatMonounsaturated fat +180.6%
Contains more Poly. FatPolyunsaturated fat +321.4%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.