Bulgur, cooked vs Quinoa, cooked

Bulgur, cooked4

Leader

Quinoa, cooked5

Quinoa, cooked leads 5–4 · 9 categories decided · 1 tie

Bulgur, cooked: 100 g · Quinoa, cooked: 100 g.

The verdict

Quinoa, cooked comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Bulgur, cooked for more fiber, less sugar, less saturated fat and less sodium.

Pick Quinoa, cooked for more protein, more potassium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
83 kcal
120 kcal
Proteinmore is better
3.08 g
4.4 gWIN
Carbohydrate
18.58 g
21.3 g
Fibermore is better
WIN4.5 g
2.8 g
Total sugarsless is better
WIN0.1 g
0.87 g
Total fat
0.24 g
1.92 g
Saturated fatless is better
WIN0.04 g
0.23 g
Sodiumless is better
WIN5 mg
7 mg
Potassiummore is better
68 mg
172 mgWIN
Calciummore is better
10 mg
17 mgWIN
Ironmore is better
0.96 mg
1.49 mgWIN
Magnesiummore is better
32 mg
64 mgWIN
Vitamin Cmore is better
0 mg
0 mg
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.