Both quinoa and bulgur contain important vitamins and minerals, but in different concentrations. Quinoa excels in its iron, magnesium and calcium content, and provides the body with a higher amount of vitamins from the B group, especially B2 – riboflavin and B9 (folic acid). On the other hand, the bulgur contains a significant amount of magnesium and dietary fiber as well as vitamin B6, but if you compare the content of vitamins from the B group, it is lower compared to quinoa.
The conclusion: Quinoa makes it possible to consume a higher and more diverse concentration of essential vitamins and minerals, especially iron and B vitamins.
Calories and carbohydrates
100 grams of cooked quinoa has about 120 calories and 21 grams of carbohydrates. In contrast, 100 grams of cooked bulgur has only 83 calories and 18 grams of carbohydrates. An average portion of quinoa is about 150 grams, and it will provide about 180 calories. An average portion of bulgul is about 220 grams and contains only 184 calories.
The conclusion: The bulgur gives more volume and fewer calories per dish, making it a lower calorie and more dietary option.
Effect on blood sugar levels
The glycemic load (GL) is a measure that reflects the effect of food on blood sugar levels. Both grains are considered good in this respect, as both lead to a moderate increase in blood sugar levels. Bulgur is slightly richer in fiber, while quinoa provides the body with complete protein, making both excellent choices for a balanced menu.
The conclusion: Both foods win in this aspect.
protein
100 grams of cooked quinoa contains about 4 grams of complete protein (containing all nine essential amino acids for the body), which is one of the reasons it is considered a particularly high-quality protein source. On the other hand, 100 grams of cooked bulgur contains about 3 grams of protein, but it does not contain all the essential amino acids and is therefore not considered complete protein.
The conclusion: The quinoa wins in the protein index.
Dietary fiber
When it comes to the amount of dietary fiber, bulgur is definitely the leader: quinoa contains about 2.8 grams of fiber per 100 grams, while bulgur contains 4.5 grams of fiber per 100 grams – almost double! The high amount of fiber in bulgur not only contributes to healthier digestion but will also keep you fuller for longer.
the conclusion: If you are looking for a supplement with an impressive fiber content that will leave you full and satisfied – bulgur is the winning choice.
Bottom line: The quinoa offers the consumer more significant health benefits, especially in terms of protein and amino acids, but the bulgur proves to be an excellent choice for those looking for food rich in dietary fibers that contribute to the health of the digestive system. The best is to simply diversify and consume both.
The writer is Ziv ZafarNi Clinical and sports dietitian