Bulgur vs Barley flour or meal
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Bulgur, dry, raw is higher in more vitamins & minerals
Calories (kcal)
Bulgur —
Barley flour 345
Protein (g)
Bulgur 11.8
Barley flour 10.5
Carbs (g)
Bulgur 75.9
Barley flour 74.5
Fat (g)
Bulgur 2.42
Barley flour 1.60
Fiber (g)
Bulgur 11.7
Barley flour 10.1
Quick answers
Which has more protein?
Bulgur, dry, raw — 11.8g vs 10.5g per 100g.
Which is more nutrient-dense?
Bulgur, dry, raw 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 | — | 345 kcal | |
| Macronutrients | |||
| Water | 8.48 g | 12.1 g | -30% |
| Protein | 11.8 g | 10.5 g | +12% |
| Total lipid (fat) | 2.42 g | 1.60 g | +51% |
| Carbohydrate, by difference | 75.9 g | 74.5 g | +2% |
| Fiber, total dietary | 11.7 g | 10.1 g | +16% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.335 g | |
| Fatty acids, total monounsaturated | — | 0.205 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.226 mg | 0.370 mg | -39% |
| Riboflavin (Vitamin B2) | — | 0.114 mg | |
| Niacin (Vitamin B3) | 5.18 mg | 6.27 mg | -17% |
| Pantothenic acid (Vitamin B5) | — | 0.145 mg | |
| Vitamin B-6 — Pyridoxine | 0.223 mg | 0.396 mg | -44% |
| Biotin (Vitamin B7) | — | 8.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 37.8 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.570 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 34.1 mg | 32.0 mg | +7% |
| Iron, Fe | 2.63 mg | 2.68 mg | -2% |
| Magnesium, Mg | 119 mg | 96.0 mg | +24% |
| Phosphorus, P | 312 mg | 296 mg | +5% |
| Potassium, K | 358 mg | 309 mg | +16% |
| Sodium, Na | 2.18 mg | 4.00 mg | -45% |
| Zinc, Zn | 2.15 mg | 2.00 mg | +7% |
| Copper, Cu | 0.377 mg | 0.343 mg | +10% |
| Manganese, Mn | 2.64 mg | 1.03 mg | +155% |
| Selenium, Se | — | 37.7 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 372 kcal | — | |
| Energy (Atwater Specific Factors) | 349 kcal | — | |
| Energy | — | 1443 kj | |
| Nitrogen | 1.88 g | — | |
| Ash | 1.46 g | 1.28 g | +14% |
| Total Sugars | — | 0.800 g | |
| Starch | 62.3 g | — | |
| Biotin | 5.47 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 8.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 8.00 ug | |
| Betaine | — | 65.5 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 160 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 2.20 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.004 g | |
| SFA 14:0 (Myristic acid) | — | 0.008 g | |
| SFA 16:0 (Palmitic acid) | — | 0.286 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.004 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.168 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.771 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.695 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.077 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | — | 0.175 g | |
| Threonine (EAA) | — | 0.356 g | |
| Isoleucine (EAA, BCAA) | — | 0.383 g | |
| Leucine (EAA, BCAA) | — | 0.713 g | |
| Lysine (EAA) | — | 0.391 g | |
| Methionine (EAA) | — | 0.202 g | |
| Cystine (conditionally essential) | — | 0.232 g | |
| Phenylalanine (EAA) | — | 0.589 g | |
| Tyrosine (conditionally essential) | — | 0.301 g | |
| Valine (EAA, BCAA) | — | 0.515 g | |
| Arginine (conditionally essential) | — | 0.526 g | |
| Histidine (EAA) | — | 0.236 g | |
| Alanine | — | 0.409 g | |
| Aspartic acid | — | 0.655 g | |
| Glutamic acid | — | 2.74 g | |
| Glycine (conditionally essential) | — | 0.380 g | |
| Proline (conditionally essential) | — | 1.25 g | |
| Serine | — | 0.443 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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