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  6. Semolina vs. Bulgur

Semolina vs. Bulgur — In-Depth Nutrition Comparison

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How are semolina and bulgur different?

  • Semolina is higher in selenium, vitamin B6, vitamin B3, copper, manganese, phosphorus, vitamin B1, vitamin B5, and calcium; however, bulgur is richer in fiber.
  • Daily need coverage for selenium for semolina is 35% higher.
  • Semolina contains 7 times more calcium than bulgur. While semolina contains 71mg of calcium, bulgur contains only 10mg.

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

Infographic

Semolina vs Bulgur 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.
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%
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%
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%
Contains more MagnesiumMagnesium +18.5%
Contains more IronIron +29.7%

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.
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%
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%
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%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +125%
~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 Semolina Bulgur DV% diff.
Selenium 19.9µg 0.6µg 35%
Starch 68.29g 28%
Vitamin B6 0.452mg 0.083mg 28%
Vitamin B3 5.048mg 1mg 25%
Copper 0.284mg 0.075mg 23%
Carbs 80.89g 18.58g 21%
Manganese 1.035mg 0.609mg 19%
Phosphorus 153mg 40mg 16%
Calories 374kcal 83kcal 15%
Vitamin B1 0.224mg 0.057mg 14%
Fiber 1.8g 4.5g 11%
Protein 7.51g 3.08g 9%
Vitamin B5 0.672mg 0.344mg 7%
Calcium 71mg 10mg 6%
Zinc 1.02mg 0.57mg 4%
Potassium 174mg 68mg 3%
Iron 0.74mg 0.96mg 3%
Folate 8µg 18µg 3%
Vitamin B2 0.05mg 0.028mg 2%
Fats 1.03g 0.24g 1%
Magnesium 27mg 32mg 1%
Choline 6.9mg 1%
Saturated fat 0.294g 0.042g 1%
Monounsaturated fat 0.258g 0.031g 1%
Polyunsaturated fat 0.322g 0.098g 1%
Protein per 100 calories 2g 3.7g N/A
Calories per 10 g protein 498kcal 269kcal N/A
Weight per 100 calories 27g 120g N/A
Net carbs 79.09g 14.08g N/A
Sugar 0.33g 0.1g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.03mg 0.01mg 0%
Vitamin K 0.1µg 0.5µg 0%
Tryptophan 0.103mg 0.048mg 0%
Threonine 0.271mg 0.089mg 0%
Isoleucine 0.339mg 0.114mg 0%
Leucine 0.656mg 0.208mg 0%
Lysine 0.215mg 0.085mg 0%
Methionine 0.183mg 0.048mg 0%
Phenylalanine 0.398mg 0.145mg 0%
Valine 0.47mg 0.139mg 0%
Histidine 0.185mg 0.071mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
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
Contains more ProteinProtein +143.8%
Contains more FatsFats +329.2%
Contains more CarbsCarbs +335.4%
Contains more OtherOther +108.8%
Contains more WaterWater +688.6%

Fat Type Comparison

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

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.