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  6. Wheat vs. Bulgur

Wheat vs. Bulgur — In-Depth Nutrition Comparison

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Important differences between wheat and bulgur

  • Bulgur has less selenium, manganese, phosphorus, copper, zinc, iron, and vitamin B3.
  • Wheat's daily need coverage for selenium is 57% more.
  • Wheat has 31 times more sugar than bulgur. Wheat has 3.07g of sugar, while bulgur has 0.1g.

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

Infographic

Wheat vs Bulgur 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.
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%
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 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%
Contains more CalciumCalcium +11.1%
Contains less SodiumSodium -37.5%

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.
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%
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%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more FolateFolate +63.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +85.4%
Contains more FatsFats +245.8%
Contains more CarbsCarbs +48.5%
Contains more OtherOther +100%
Contains more WaterWater +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +171%
Contains more Poly. FatPolyunsaturated fat +148%
Contains less Sat. FatSaturated fat -45.5%

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