Bulgur vs Lentils: How To Choose?

Although bulgur and lentils belong to different food groups, while bulgur belong is a grain, and lentils belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares bulgur and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how bulgur and lentils compare specifically.

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).

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Bulgur vs Lentils 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 lentils.

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

Bulgur vs Lentils Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing bulgur vs lentils for weight loss, bulgur is slightly lower in calories, with 342 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both bulgur and lentils 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 Lentils Protein

Legumes and most legume products, including bulgur and lentils, are important sources of plant-based protein.

Lentils offer around 50% more protein than bulgur.

Lentils have 24.6 grams of protein per 100 grams, while bulgur has 12.3 grams of protein per 100 grams.

Bulgur vs Lentils 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 lentils.

The total amount of carbohydrates is around 16% higher in bulgur than in lentils. It have 75.9 grams per 100 grams, compared to 63.4 grams in lentils.

There’s less sugar in bulgur than in lentils, 83% precisely.

One handful of bulgur (28 grams) contains 0.1 grams of sugar, while the same amount of lentils contains 0.6 grams.

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

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

With 3.5 grams of fiber per portion, bulgur is a better source of fiber than lentils which bulgur offers 3 grams per portion.

Bulgur vs Lentils Fats

Like most other grains and legumes, with the exception of lupins and peanuts, bulgur and lentils are low in fat.

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

Total fat in bulgur and lentils:

• Bulgur: 1.3 grams per 100 grams
• Lentils: 1.1 per 100 grams

Speaking of saturated fats, bulgur and lentils contain the same amount of saturated fats, 0.2 grams per 100 grams.

Bulgur vs Lentils Vitamins Content

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

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 A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, lentils have a higher amount of vitamin B3 (Niacin).

Bulgur and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Bulgur vs Lentils 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 lentils comparison focuses on their mineral content.

Bulgur is a better source of copper, iron, potassium, and zinc than lentils.

On the other hand, lentils are a higher amount of magnesium, manganese, phosphorus, selenium, and sodium.

Bulgur and lentils contain the same amount of calcium, and fluoride.

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

The Final Word

Bulgur and lentils are highly nutritious and a great addition to a plant-based diet.

Both bulgur and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.