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vs
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Nutritional info of: Bulgur, cooked
vs
Semolina, unenriched

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Bulgur Cakes served on a plate
Bulgur Cakes served on a plate
Semolina Halveh
Semolina Halveh
 
Official USDA name:"Bulgur, cooked"
USDA Record Number:"20013"
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Food Group:Cereal Grains and Pasta
Official USDA name:"Semolina, unenriched"
USDA Record Number:"20466"
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Food Group:Cereal Grains and Pasta

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Bulgur, cooked vs Semolina, unenriched

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

83
Calories from Fat 2
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

5mg
0%
 

Total Carbohydrate

19g
6%
 
Dietary Fiber 4g18%
 
Sugars 0g
 

Protein

3g
 
Vitamin A0% · Vitamin C0%
 
Calcium1% · Iron5%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

360
Calories from Fat 9
 

% Daily Value*

 

Total Fat

1g
2%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

1mg
0%
 

Total Carbohydrate

73g
24%
 
Dietary Fiber 4g16%
 
Sugars 0g
 

Protein

13g
 
Vitamin A0% · Vitamin C0%
 
Calcium2% · Iron7%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Bulgur, cooked vs Semolina, unenriched

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories83 kcal347 kJ4%
 
from Carbs70.2 kcal293.85 kJ
 
from Fat2 kcal8.4 kJ
 
from Protein11.1 kcal46.26 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories360 kcal1506 kJ18%
 
from Carbs300.1 kcal1255.45 kJ
 
from Fat8.8 kcal36.77 kJ
 
from Protein51.4 kcal214.87 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Bulgur, cooked vs Semolina, unenriched

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 2 IU 0%
 
Vitamin B6 0.083 mg 4%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.01 mg 0%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.5 mcg 1%
 
Thiamin 0.057 mg 4%
 
Riboflavin 0.028 mg 2%
 
Niacin 1 mg 5%
 
Pantothenic Acid 0.344 mg 3%
 
Folate 18 mcg 4%
 
Folate, Food 18 mcg 4%
 
Folate, DFE 18 mcg DFE 4%
 
Choline 6.9 mg ~
 
Betaine 83.4 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.103 mg 5%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.28 mg 19%
 
Riboflavin 0.08 mg 5%
 
Niacin 3.31 mg 17%
 
Pantothenic Acid 0.58 mg 6%
 
Folate 72 mcg 18%
 
Folate, Food 72 mcg 18%
 
Folate, DFE 72 mcg DFE 18%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Bulgur, cooked vs Semolina, unenriched

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 10 mg 1%
 
Iron 0.96 mg 5%
 
Magnesium 32 mg 8%
 
Phosphorus 40 mg 4%
 
Potassium 68 mg 1%
 
Sodium 5 mg 0%
 
Zinc 0.57 mg 4%
 
Copper 0.075 mg 4%
 
Manganese 0.609 mg 30%
 
Selenium 0.6 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 17 mg 2%
 
Iron 1.23 mg 7%
 
Magnesium 47 mg 12%
 
Phosphorus 136 mg 14%
 
Potassium 186 mg 4%
 
Sodium 1 mg 0%
 
Zinc 1.05 mg 7%
 
Copper 0.189 mg 9%
 
Manganese 0.619 mg 31%
 
Selenium ~
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Bulgur, cooked vs Semolina, unenriched

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein3.08g6%
 

Essential Aminos

 
Histidine0.071 g10%
 
Isoleucine0.114 g8%
 
Leucine0.208 g8%
 
Lysine0.085 g4%
 
Methionine0.048 g
 
Phenylalanine0.145 g
 
Threonine0.089 g8%
 
Tryptophan0.048 g17%
 
Valine0.139 g8%
 

Non-essential Aminos

 
Arginine0.144 g
 
Alanine0.109 g
 
Aspartate0.158 g
 
Cystine0.071 g
 
Glutamate0.973 g
 
Glycine0.124 g
 
Hydroxyproline
 
Proline0.32 g
 
Serine0.145 g
 
Tyrosine0.09 g
 
Methionine + Cystine† 0.119 g 11
 
Phenylalanine + Tyrosine† 0.235 g 22
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein12.68g25%
 

Essential Aminos

 
Histidine0.257 g37%
 
Isoleucine0.49 g35%
 
Leucine0.867 g32%
 
Lysine0.243 g12%
 
Methionine0.198 g
 
Phenylalanine0.616 g
 
Threonine0.335 g32%
 
Tryptophan0.162 g58%
 
Valine0.54 g30%
 

Non-essential Aminos

 
Arginine0.467 g
 
Alanine0.372 g
 
Aspartate0.518 g
 
Cystine0.358 g
 
Glutamate4.571 g
 
Glycine0.401 g
 
Hydroxyproline
 
Proline1.395 g
 
Serine0.598 g
 
Tyrosine0.333 g
 
Methionine + Cystine† 0.556 g 53
 
Phenylalanine + Tyrosine† 0.949 g 90
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Bulgur, cooked vs Semolina, unenriched

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates18.58g6%
 
Dietary Fiber4.5g18%
 
Starch~
 
Sugars0.1g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates72.83g24%
 
Dietary Fiber3.9g16%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Bulgur, cooked vs Semolina, unenriched

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.24g0%
 
Total Omega-3 Fatty Acids0.004g
 
Total Omega-6 Fatty Acids0.094g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.042g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0.002g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.037g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.002g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.031g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.03g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.001g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.098g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.094g
 
Linolenic Acid   [Octadecatrienoic Acid]0.004g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat1.05g2%
 
Total Omega-3 Fatty Acids0.037g
 
Total Omega-6 Fatty Acids0.393g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.15g1%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.002g
 
Palmitic Acid   [Hexadecanoic Acid]0.131g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.017g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.124g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.124g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.43g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.393g
 
Linolenic Acid   [Octadecatrienoic Acid]0.037g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Bulgur, cooked vs Semolina, unenriched

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water77.76g
 
Ash0.34g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water12.67g
 
Ash0.77g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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