Bulgur vs Quinoa: Nutrition, Calories & Protein Compared



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

Bulgur vs Quinoa
Nutrition Facts

Bulgur
Serving size:
  change
tablespoon (8g)cup (185g)half cup (92.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Quinoa
Serving size:
  change
handful (35g)tablespoon (15g)cup (185g)half cup (92.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Bulgur vs Quinoa 100g Compare


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 A9 µg14 µg
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

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

342kcal

Calories source

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

Quinoa 100g

368kcal

Calories source

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