Bulgur vs Quinoa: What Should You Choose?

Where is more calories, protein, carbs - what is more healthy?

 Bulgur - calories, kcal, weight, nutrition
 Bulgur - calories, kcal, weight, nutrition

Quinoa vs Bulgur: Nutrition Comparison

per 100g BulgurQuinoa
Calories342 368
Carbohydrates75.87 g64.16 g
Fat1.33 g6.07 g
Dietary fiber12.5 g7 g
Protein12.29 g14.12 g
Calcium35 mg47 mg
Iron2.46 mg4.57 mg
Magnessium164 mg197 mg
Potassium410 mg563 mg
Sodium17 mg5 mg
Vitaminium B1 (Thiamine)0.232 mg0.36 mg
Vitaminium B2 (riboflavin)0.115 mg0.318 mg
Vitaminium B3 (Niacin)5.114 mg1.52 mg
Vitaminium B9 (Folic acid)0.027 mg184 mg
Vitaminium E0.06 mg2.44 mg

Less Calories in Bulgur

At first glance, you can see that in bulgur is just a little less calories than in quinoa.

Bulgur has 342 kcal per 100g and quinoa 368 kcal per 100g so it is pretty easy to calculate that the difference is about 8%.

In bulgur and in quinoa most calories came from carbs.

See tables below to compare bulgur with quinoa in details.

Bulgur And Quinoa Nutrition Difference

  • Calories:
    quinoa - 8% more than bulgur
  • Carbohydrates:
    bulgur - 18% more than quinoa
  • Fat:
    quinoa - 356% more than bulgur
  • Dietary fiber:
    bulgur - 79% more than quinoa
  • Protein:
    quinoa - 15% more than bulgur

Less protein in bulgur

It is aslo easy to see see that in bulgur is less protein than in quinoa.

There is 14.12g per 100g of quinoa and 12.29g per 100g of bulgur so using simple math we can see that difference is about 15%.

More carbohydrates in bulgur

In bulgur is more carbohydrates than in quinoa.

There is 64.16g/100g of carbohydrates in quinoa and 75.87g/100g in bulgur so let me do the math for you again - difference is about 18%.

Less fat in bulgur

In bulgur is less fats than in quinoa.

The tables above show us that there is 6.07g/100g of fats in quinoa and 1.33g/100g in bulgur. In this case difference is about 356%.


  • Calories342
  • Carbohydrates75.87 g
  • Fat1.33 g
  • Dietary fiber12.5 g
  • Protein12.29 g
Bulgur calories per:
| ounce | tablespoon | cup | half cup

Calories source

  • 83% CARBS.
  • 13% PROTEIN
  • 3% FAT


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS
  • 15% PROTEIN
  • 15% FAT

Vitamins: quinoa vs bulgur

  • Vitaminium B1 (Thiamine):
    quinoa - 55% more than bulgur
  • Vitaminium B2 (riboflavin):
    quinoa - 177% more than bulgur
  • Vitaminium B3 (Niacin):
    bulgur - 236% more than quinoa
  • Vitaminium B9 (Folic acid):
    quinoa - 681381% more than bulgur
  • Vitaminium E:
    quinoa - 3967% more than bulgur

Minerals: bulgur vs quinoa

  • Calcium:
    quinoa - 34% more than bulgur
  • Iron:
    quinoa - 86% more than bulgur
  • Magnessium:
    quinoa - 20% more than bulgur
  • Potassium:
    quinoa - 37% more than bulgur
  • Sodium:
    bulgur - 240% more than quinoa
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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