Raw QuinoaVSRaw Bulgur

Comparing Quinoa with Bulgur

Raw Quinoa

Complete

Contains all 9 essential amino acids. High bioavailability.

Cereal Grains and Pasta• USDA #168874

Top Protein

Protein14.1g

Cals

368

Fat

6.1g

Carbs

64.2g

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Raw Bulgur

Plant

May lack some essential amino acids. Good to pair with variety.

Cereal Grains and Pasta• USDA #170688

Protein12.3g

Cals

342

Fat

1.3g

Carbs

75.9g

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Key Differences

Protein Gap

1.8g

-13% difference

Calorie Gap

-7% difference

Fat Gap

4.7g

Carb Gap

11.7g

Category Winners

💪

Most Protein

Per 100g serving

Raw Quinoa

📉

Lowest Calories

For weight loss

Raw Bulgur

⚡

Best Efficiency

Protein per calorie

Raw Quinoa

Source: USDA FoodData Central • Data as of 2025-12-14