Bulgur vs Barley flour or meal
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Barley flour or meal is higher in more vitamins & minerals
Calories (kcal)
Bulgur 83
Barley flour 345
Protein (g)
Bulgur 3.08
Barley flour 10.5
Carbs (g)
Bulgur 18.6
Barley flour 74.5
Fat (g)
Bulgur 0.240
Barley flour 1.60
Fiber (g)
Bulgur 4.50
Barley flour 10.1
Quick answers
Which has more protein?
Barley flour or meal — 10.5g vs 3.08g per 100g.
Which has fewer calories?
Bulgur, cooked — 83 vs 345 kcal per 100g.
Which is more nutrient-dense?
Barley flour or meal scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Bulgur | Barley flour or meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 83 kcal | 345 kcal | -76% |
| Macronutrients | |||
| Water | 77.8 g | 12.1 g | +542% |
| Protein | 3.08 g | 10.5 g | -71% |
| Total lipid (fat) | 0.240 g | 1.60 g | -85% |
| Carbohydrate, by difference | 18.6 g | 74.5 g | -75% |
| Fiber, total dietary | 4.50 g | 10.1 g | -55% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.042 g | 0.335 g | -87% |
| Fatty acids, total monounsaturated | 0.031 g | 0.205 g | -85% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.057 mg | 0.370 mg | -85% |
| Riboflavin (Vitamin B2) | 0.028 mg | 0.114 mg | -75% |
| Niacin (Vitamin B3) | 1.00 mg | 6.27 mg | -84% |
| Pantothenic acid (Vitamin B5) | 0.344 mg | 0.145 mg | +137% |
| Vitamin B-6 — Pyridoxine | 0.083 mg | 0.396 mg | -79% |
| Biotin (Vitamin B7) | 18.0 ug | 8.00 ug | +125% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 6.90 mg | 37.8 mg | -82% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 1.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.010 mg | 0.570 mg | -98% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 32.0 mg | -69% |
| Iron, Fe | 0.960 mg | 2.68 mg | -64% |
| Magnesium, Mg | 32.0 mg | 96.0 mg | -67% |
| Phosphorus, P | 40.0 mg | 296 mg | -86% |
| Potassium, K | 68.0 mg | 309 mg | -78% |
| Sodium, Na | 5.00 mg | 4.00 mg | +25% |
| Zinc, Zn | 0.570 mg | 2.00 mg | -72% |
| Copper, Cu | 0.075 mg | 0.343 mg | -78% |
| Manganese, Mn | 0.609 mg | 1.03 mg | -41% |
| Selenium, Se | 0.600 ug | 37.7 ug | -98% |
| Other Nutrients | |||
| Energy | 347 kj | 1443 kj | -76% |
| Ash | 0.340 g | 1.28 g | -73% |
| Total Sugars | 0.100 g | 0.800 g | -88% |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | 8.00 ug | +125% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 18.0 ug | 8.00 ug | +125% |
| Betaine | 83.4 mg | 65.5 mg | +27% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 2.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 54.0 ug | 160 ug | -66% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.500 ug | 2.20 ug | -77% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.002 g | 0 g | |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.004 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.008 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.037 g | 0.286 g | -87% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.012 g | -83% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.004 g | -75% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.030 g | 0.168 g | -82% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.098 g | 0.771 g | -87% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.094 g | 0.695 g | -86% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.004 g | 0.077 g | -95% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.048 g | 0.175 g | -73% |
| Threonine (EAA) | 0.089 g | 0.356 g | -75% |
| Isoleucine (EAA, BCAA) | 0.114 g | 0.383 g | -70% |
| Leucine (EAA, BCAA) | 0.208 g | 0.713 g | -71% |
| Lysine (EAA) | 0.085 g | 0.391 g | -78% |
| Methionine (EAA) | 0.048 g | 0.202 g | -76% |
| Cystine (conditionally essential) | 0.071 g | 0.232 g | -69% |
| Phenylalanine (EAA) | 0.145 g | 0.589 g | -75% |
| Tyrosine (conditionally essential) | 0.090 g | 0.301 g | -70% |
| Valine (EAA, BCAA) | 0.139 g | 0.515 g | -73% |
| Arginine (conditionally essential) | 0.144 g | 0.526 g | -73% |
| Histidine (EAA) | 0.071 g | 0.236 g | -70% |
| Alanine | 0.109 g | 0.409 g | -73% |
| Aspartic acid | 0.158 g | 0.655 g | -76% |
| Glutamic acid | 0.973 g | 2.74 g | -65% |
| Glycine (conditionally essential) | 0.124 g | 0.380 g | -67% |
| Proline (conditionally essential) | 0.320 g | 1.25 g | -74% |
| Serine | 0.145 g | 0.443 g | -67% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 0.800 mg | — | |
| Choline from phosphatidylcholine | 2.70 mg | — | |
| Choline from phosphocholine | 0.700 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 2.70 mg | — | |
| Total Choline | 6.90 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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