Bulgur vs Quinoa: Nutrition, Calories & Protein Compared


Bulgur vs Quinoa
Nutrition Facts
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Bulgur vs Quinoa 100g Compare
per 100g | Bulgur | Quinoa |
---|---|---|
Calories | 342 | 368 |
Carbohydrates | 75.87 g | 64.16 g |
Fat | 1.33 g | 6.07 g |
Dietary fiber | 12.5 g | 7 g |
Protein | 12.29 g | 14.12 g |
Calcium | 35 mg | 47 mg |
Iron | 2.46 mg | 4.57 mg |
Magnessium | 164 mg | 197 mg |
Potassium | 410 mg | 563 mg |
Sodium | 17 mg | 5 mg |
Vitaminium A | 9 µg | 14 µg |
Vitaminium B1 (Thiamine) | 0.232 mg | 0.36 mg |
Vitaminium B2 (riboflavin) | 0.115 mg | 0.318 mg |
Vitaminium B3 (Niacin) | 5.114 mg | 1.52 mg |
Vitaminium B9 (Folic acid) | 0.027 mg | 184 mg |
Vitaminium E | 0.06 mg | 2.44 mg |
Discover the Unique Qualities of Bulgur and Quinoa
When it comes to selecting the perfect grain to complement your meals, the choices can be overwhelming. Two grains that often come up in healthy eating conversations are bulgur and quinoa. Both have been staples in various cultures for centuries, yet they offer distinct flavors, textures, and nutritional profiles that cater to a wide range of dietary preferences. Let's dive into the fascinating world of these ancient grains and explore what sets them apart.
A Brief History and Interesting Facts
Bulgur, often associated with Middle Eastern cuisine, is a whole grain made from cracked wheat. It has a light, nutty flavor and a satisfying chewy texture. Bulgur is a key ingredient in tabbouleh and kibbeh, showcasing its versatility in both cold salads and hot dishes. Its history dates back thousands of years, making it one of the oldest processed foods known to humanity.
Quinoa, on the other hand, hails from the Andean region of South America and was a staple food for the Incas, who called it the "mother of all grains." Unlike bulgur, quinoa is a seed, but it's commonly prepared and eaten like a grain. Quinoa is celebrated for its complete protein profile, containing all nine essential amino acids, which is rare for plant-based foods. Its fluffy texture and slightly nutty flavor make it a popular alternative to rice and couscous.
Nutritional Highlights
When comparing the nutritional content of bulgur and quinoa, it's clear that both grains offer impressive health benefits. Bulgur is lower in calories and fats but is a powerhouse of dietary fiber, making it an excellent choice for those looking to manage their weight or improve digestive health. Quinoa, while slightly higher in calories, provides more protein and fats, including omega-3 fatty acids, which are beneficial for heart health.
Both grains are excellent sources of vitamins and minerals. Quinoa takes the lead in iron, magnesium, and phosphorus content, making it a great option for vegetarians and vegans looking to boost their intake of these essential nutrients. Bulgur, although not as rich in these minerals, still provides a good amount of magnesium and iron, along with higher levels of niacin (vitamin B3), which is important for energy metabolism and skin health.
Culinary Uses and Versatility
The mild flavor and texture of bulgur make it a fantastic base for salads, soups, and stews. It's also quick and easy to prepare, often requiring just boiling water and a few minutes of cooking time. Quinoa, with its slightly crunchier texture and nuttier flavor, works beautifully in a variety of dishes, from breakfast bowls and side dishes to veggie burgers and desserts. Both grains are incredibly versatile and can be seasoned and customized to suit any taste preference.
Which One to Choose?
Deciding between bulgur and quinoa ultimately comes down to personal dietary needs and flavor preferences. If you're looking for a low-calorie, high-fiber grain to support weight management and digestive health, bulgur might be the right choice for you. On the other hand, if you're seeking a gluten-free, protein-rich option that provides essential fatty acids and a broader range of vitamins and minerals, quinoa could be the way to go.
Regardless of your choice, both bulgur and quinoa are nutritious, delicious, and can add variety and depth to your diet. Experimenting with these grains can introduce you to new textures and flavors, making your meals more interesting and satisfying. So why not try both and see which one wins a place in your kitchen?
Bulgur 100g
342kcalCalories source
- 83% CARBS.
- 13% PROTEIN
- 3% FAT
Quinoa 100g
368kcalCalories source
- 70% CARBS
- 15% PROTEIN
- 15% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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