Barley vs Bulgur: Which Is Healthier?

This article explains the key similarities and differences between barley and bulgur, foods from the grains food group. Read on to learn more about the barley vs bulgur comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 31, 2023.

Barley and bulgur belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare barley and bulgur and help you learn more about their similarities and differences.

Barley

Barley (Hordeum vulgare) is a cereal grain widely grown in many parts of the world and has been a staple food for thousands of years. It is closely related to wheat and oats.

Barley is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Barley is commonly used in brewing beer, animal feed, and as a food grain. It can be used in soups, stews, and as a side dish, either whole or ground into flour. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Barley is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Barley is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.

Bulgur

Bulgur (Triticum aestivum) is a type of whole wheat that is made by steaming, drying, and then coarsely grinding wheat berries.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Bulgur is a staple ingredient in Middle Eastern and Mediterranean cuisines, often used in dishes such as tabbouleh and kibbeh. It can also be used in soups, stews, and as a stuffing. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Bulgur is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Bulgur is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Barley vs Bulgur Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing barley vs bulgur.

This comparison will start by comparing the caloric value of barley and bulgur and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

BarleyBulgur
Energy354 kcal342 kcal
Carbs73.5 g75.9 g
Sugar0.8 g0.41 g
Fiber17.3 g12.5 g
Protein12.5 g12.3 g
Fat2.3 g1.33 g
Saturated Fat0.482 g0.232 g

Barley vs Bulgur Calories

Most calories in grains come from carbs.

Comparing bulgur vs barley for weight loss, bulgur is slightly lower in calories, with 342 calories per 100 grams, compared to 354 calories per 100 grams of barley.

However, both barley and bulgur can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Barley vs Bulgur Protein

Grains and most grain products, including barley and bulgur, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Barley offers around 2% more protein than bulgur.

Barley has 12.5 grams of protein per 100 grams, while bulgur has 12.3 grams of protein per 100 grams.

Barley vs Bulgur Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in barley and bulgur.

The total amount of carbohydrates is around 3% higher in bulgur than in barley. It has 75.9 grams per 100 grams, compared to 73.5 grams in barley.

There’s less sugar in bulgur than in barley, 50% precisely.

That said, 100 grams of bulgur contains 0.4 grams of sugar, while the same amount of barley contains 0.8 grams.

Lastly, let’s take a look at the dietary fiber in barley and bulgur.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 17.3 grams of fiber per 100 grams, barley is a better source of fiber than bulgur which barley offers 12.5 grams per 100 gram portion.

Barley vs Bulgur Fats

Like most other grains, barley and bulgur are low in fat.

Fats in barley and bulgur are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in barley and bulgur:

  • Barley: 2.3 grams per 100 grams
  • Bulgur: 1.3 per 100 grams

Speaking of saturated fats, bulgur is 60% lower in saturated fats.

Bulgur and barley contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Barley vs Bulgur Vitamins Content

This section will discuss the vitamin content of barley and bulgur.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Barley has a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, bulgur has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin E, and vitamin K.

Barley and bulgur contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins barley and bulgur contain side by side, so you can easily compare them.

BarleyBulgur
Vitamin A22 IU9 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.646 mg0.232 mg
Vitamin B2 (Riboflavin)0.285 mg0.115 mg
Vitamin B3 (Niacin)4.6 mg5.11 mg
Vitamin B5 (Pantothenic acid)0.282 mg1.04 mg
Vitamin B6 (Pyroxidine)0.318 mg0.342 mg
Vitamin B9 (Folate)19 µg27 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.57 mg0.06 mg
Vitamin K2.2 µg1.9 µg

Barley vs Bulgur Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the barley and bulgur comparison focuses on their mineral content.

Barley is a better source of calcium, magnesium, manganese, phosphorus, and sodium than bulgur.

On the other hand, bulgur is a higher amount of copper, iron, potassium, selenium, and zinc.

Barley and bulgur contain the same amount of fluoride.

Check out the table below to learn how barley and bulgur compare when it comes to mineral content.

BarleyBulgur
Calcium33 mg35 mg
Copper0.498 mg0.335 mg
Fluoride00
Iron3.6 mg2.46 mg
Magnesium133 mg164 mg
Manganese1.94 mg3.05 mg
Phosphorus264 mg300 mg
Potassium452 mg410 mg
Selenium37.7 µg2.3 µg
Sodium12 mg17 mg
Zinc2.77 mg1.93 mg

The Final Word

This article highlighted the similarities and differences between barley and bulgur.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.

Sources

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