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Bulgur vs Millet: How Are They Different?

This article explains the key similarities and differences between bulgur and millet, foods from the grains food group. Read on to learn more about the bulgur vs millet comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 3, 2023.

Bulgur and millet 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 millet and help you learn more about their similarities and differences.


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).


Millet (Panicum miliaceum) is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Millet has a mild and nutty flavor and can be used in a variety of ways. It can be cooked and eaten as a side dish, added to soups and stews, or ground into flour and used in baking. It can also be used as a replacement for other grains in recipes. It is often used in traditional African and Asian dishes and an important food source for people in these regions.

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

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

Bulgur vs Millet 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 millet.

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

Energy342 kcal378 kcal
Carbs75.9 g72.8 g
Sugar0.41 g0 g
Fiber12.5 g8.5 g
Protein12.3 g11 g
Fat1.33 g4.22 g
Saturated Fat0.232 g0.723 g

Bulgur vs Millet Calories

Most calories in grains come from carbs.

Comparing bulgur vs millet for weight loss, bulgur is slightly lower in calories, with 342 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both bulgur and millet 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 Millet Protein

Grains and most grain products, including bulgur and millet, 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.

Bulgur offers around 11% more protein than millet.

Bulgur has 12.3 grams of protein per 100 grams, while millet has 11 grams of protein per 100 grams.

Bulgur vs Millet 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 millet.

The total amount of carbohydrates is around 4% higher in bulgur than in millet. It has 75.9 grams per 100 grams, compared to 72.8 grams in millet.

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

That said, 100 grams of millet 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 millet.

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 millet which bulgur offers 8.5 grams per 100 gram portion.

Bulgur vs Millet Fats

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

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

Total fat in bulgur and millet:

  • Bulgur: 1.3 grams per 100 grams
  • Millet: 4.2 per 100 grams

Speaking of saturated fats, bulgur is 71% lower in saturated fats.

Bulgur and millet contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Bulgur vs Millet Vitamins Content

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

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 B6 (Pyroxidine), and vitamin B9 (Folate).

However, millet has a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

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

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

Vitamin A9 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.232 mg0.421 mg
Vitamin B2 (Riboflavin)0.115 mg0.29 mg
Vitamin B3 (Niacin)5.11 mg4.72 mg
Vitamin B5 (Pantothenic acid)1.04 mg0.848 mg
Vitamin B6 (Pyroxidine)0.342 mg0.384 mg
Vitamin B9 (Folate)27 µg85 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.06 mg0.05 mg
Vitamin K1.9 µg0.9 µg

Bulgur vs Millet 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 millet comparison focuses on their mineral content.

Bulgur is a better source of copper, iron, and selenium than millet.

On the other hand, millet is a higher amount of calcium, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Bulgur and millet contain the same amount of fluoride.

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

Calcium35 mg8 mg
Copper0.335 mg0.75 mg
Iron2.46 mg3.01 mg
Magnesium164 mg114 mg
Manganese3.05 mg1.63 mg
Phosphorus300 mg285 mg
Potassium410 mg195 mg
Selenium2.3 µg2.7 µg
Sodium17 mg5 mg
Zinc1.93 mg1.68 mg

The Final Word

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

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.


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