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Plate
Bulgur, cooked
Bulgur, cooked4
VS
Quinoa, cooked Leader
Quinoa, cooked5

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

Both foods compared at 100 kcal.

The verdict

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

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

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

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.71 g
    3.67 g
  • Carbohydrate
    22.39 g
    17.75 g
  • Fibermore is better
    WIN5.42 g
    2.33 g
  • Total sugarsless is better
    WIN0.12 g
    0.73 g
  • Total fat
    0.29 g
    1.6 g
  • Saturated fatless is better
    WIN0.05 g
    0.19 g
  • Sodiumless is better
    6.02 mg
    5.83 mgWIN
  • Potassiummore is better
    81.93 mg
    143.33 mgWIN
  • Calciummore is better
    12.05 mg
    14.17 mgWIN
  • Ironmore is better
    1.16 mg
    1.24 mgWIN
  • Magnesiummore is better
    38.55 mg
    53.33 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

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.