Bulgur vs Barley flour or meal
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Bulgur, dry is higher in more vitamins & minerals
Calories (kcal)
Bulgur 342
Barley flour 345
Protein (g)
Bulgur 12.3
Barley flour 10.5
Carbs (g)
Bulgur 75.9
Barley flour 74.5
Fat (g)
Bulgur 1.33
Barley flour 1.60
Fiber (g)
Bulgur 12.5
Barley flour 10.1
Quick answers
Which has more protein?
Bulgur, dry — 12.3g vs 10.5g per 100g.
Which has fewer calories?
Bulgur, dry — 342 vs 345 kcal per 100g.
Which is more nutrient-dense?
Bulgur, dry 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 | 342 kcal | 345 kcal | -1% |
| Macronutrients | |||
| Water | 9.00 g | 12.1 g | -26% |
| Protein | 12.3 g | 10.5 g | +17% |
| Total lipid (fat) | 1.33 g | 1.60 g | -17% |
| Carbohydrate, by difference | 75.9 g | 74.5 g | +2% |
| Fiber, total dietary | 12.5 g | 10.1 g | +24% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.232 g | 0.335 g | -31% |
| Fatty acids, total monounsaturated | 0.173 g | 0.205 g | -16% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.232 mg | 0.370 mg | -37% |
| Riboflavin (Vitamin B2) | 0.115 mg | 0.114 mg | +1% |
| Niacin (Vitamin B3) | 5.11 mg | 6.27 mg | -18% |
| Pantothenic acid (Vitamin B5) | 1.04 mg | 0.145 mg | +621% |
| Vitamin B-6 — Pyridoxine | 0.342 mg | 0.396 mg | -14% |
| Biotin (Vitamin B7) | 27.0 ug | 8.00 ug | +238% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 28.1 mg | 37.8 mg | -26% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 5.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.060 mg | 0.570 mg | -89% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 32.0 mg | +9% |
| Iron, Fe | 2.46 mg | 2.68 mg | -8% |
| Magnesium, Mg | 164 mg | 96.0 mg | +71% |
| Phosphorus, P | 300 mg | 296 mg | +1% |
| Potassium, K | 410 mg | 309 mg | +33% |
| Sodium, Na | 17.0 mg | 4.00 mg | +325% |
| Zinc, Zn | 1.93 mg | 2.00 mg | -4% |
| Copper, Cu | 0.335 mg | 0.343 mg | -2% |
| Manganese, Mn | 3.05 mg | 1.03 mg | +195% |
| Selenium, Se | 2.30 ug | 37.7 ug | -94% |
| Other Nutrients | |||
| Energy | 1431 kj | 1443 kj | -1% |
| Ash | 1.51 g | 1.28 g | +18% |
| Total Sugars | 0.410 g | 0.800 g | -49% |
| Folic acid (Vitamin B9 — synthetic) | 27.0 ug | 8.00 ug | +238% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 27.0 ug | 8.00 ug | +238% |
| Betaine | — | 65.5 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 9.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 220 ug | 160 ug | +38% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.90 ug | 2.20 ug | -14% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.013 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) | 0.001 g | 0.008 g | -88% |
| SFA 16:0 (Palmitic acid) | 0.203 g | 0.286 g | -29% |
| SFA 18:0 (Stearic acid) | 0.011 g | 0.012 g | -8% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.007 g | 0.004 g | +75% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.166 g | 0.168 g | -1% |
| 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 | 0.541 g | 0.771 g | -30% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.518 g | 0.695 g | -25% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.023 g | 0.077 g | -70% |
| 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) | 0.190 g | 0.175 g | +9% |
| Threonine (EAA) | 0.354 g | 0.356 g | -1% |
| Isoleucine (EAA, BCAA) | 0.455 g | 0.383 g | +19% |
| Leucine (EAA, BCAA) | 0.830 g | 0.713 g | +16% |
| Lysine (EAA) | 0.339 g | 0.391 g | -13% |
| Methionine (EAA) | 0.190 g | 0.202 g | -6% |
| Cystine (conditionally essential) | 0.285 g | 0.232 g | +23% |
| Phenylalanine (EAA) | 0.580 g | 0.589 g | -2% |
| Tyrosine (conditionally essential) | 0.358 g | 0.301 g | +19% |
| Valine (EAA, BCAA) | 0.554 g | 0.515 g | +8% |
| Arginine (conditionally essential) | 0.575 g | 0.526 g | +9% |
| Histidine (EAA) | 0.285 g | 0.236 g | +21% |
| Alanine | 0.436 g | 0.409 g | +7% |
| Aspartic acid | 0.630 g | 0.655 g | -4% |
| Glutamic acid | 3.88 g | 2.74 g | +41% |
| Glycine (conditionally essential) | 0.495 g | 0.380 g | +30% |
| Proline (conditionally essential) | 1.27 g | 1.25 g | +2% |
| Serine | 0.580 g | 0.443 g | +31% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 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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