Bulgur vs Quinoa: What Should You Choose?
Where is more calories, protein, carbs - what is more healthy?
Quinoa vs Bulgur: Nutrition Comparison
| 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 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 |
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%.
Bulgur
342kcal- Calories342
- Carbohydrates75.87 g
- Fat1.33 g
- Dietary fiber12.5 g
- Protein12.29 g
100g | ounce | tablespoon | cup | half cup
Calories source
- 83% CARBS.
- 13% PROTEIN
- 3% FAT
Quinoa
368kcal- Calories368
- Carbohydrates64.16 g
- Fat6.07 g
- Dietary fiber7 g
- Protein14.12 g
100g | 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
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Compares of quinoa
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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