Bulgur vs Durum wheat: What’s The Difference?

Bulgur and durum wheat 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 bulgur and durum wheat and help you learn more about their similarities and differences.

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).

Durum wheat

Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.

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

Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

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

Bulgur vs Durum wheat Nutrition

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

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

Bulgur vs Durum wheat Calories

Most calories in grains come from carbs.

Comparing durum wheat vs bulgur for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 342 calories per 100 grams of bulgur.

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

Bulgur vs Durum wheat Protein

Grains and most grain products, including bulgur and durum wheat, 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.

Durum wheat offers around 10% more protein than bulgur.

Durum wheat has 13.7 grams of protein per 100 grams, while bulgur has 12.3 grams of protein per 100 grams.

Bulgur vs Durum wheat 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 bulgur and durum wheat.

The total amount of carbohydrates is around 6% higher in bulgur than in durum wheat. It has 75.9 grams per 100 grams, compared to 71.1 grams in durum wheat.

There’s less sugar in durum wheat than in bulgur, 100% precisely.

That said, 100 grams of durum wheat contains 0 grams of sugar, while the same amount of bulgur contains 0.4 grams.

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

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

With 12.5 grams of fiber per 100 grams, bulgur is a better source of fiber than durum wheat which bulgur offers 3.4 grams per 100 gram portion.

Bulgur vs Durum wheat Fats

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

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

Total fat in bulgur and durum wheat:

• Bulgur: 1.3 grams per 100 grams
• Durum wheat: 2.5 per 100 grams

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

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

Bulgur vs Durum wheat Vitamins Content

This section will discuss the vitamin content of bulgur and durum wheat.

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

Bulgur has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, durum wheat has a higher amount of vitamin A, vitamin B5 (Pantothenic acid), and vitamin K.

Bulgur and durum wheat contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Bulgur vs Durum wheat 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 bulgur and durum wheat comparison focuses on their mineral content.

Bulgur is a better source of copper, iron, phosphorus, potassium, selenium, and zinc than durum wheat.

On the other hand, durum wheat is a higher amount of calcium, magnesium, manganese, and sodium.

Bulgur and durum wheat contain the same amount of fluoride.

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

The Final Word

This article highlighted the similarities and differences between bulgur and durum wheat.

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.