Raw QuinoaVSRaw Bulgur
Raw Quinoa has 1.8g more protein per 100g than Raw Bulgur — 14.1g vs 12.3g per 100g (USDA). For those watching their calorie intake, Raw Bulgur offers only 342 calories per 100g compared to 368 calories in Raw Quinoa. Raw Quinoa provides complete protein with all essential amino acids, while Raw Bulgur should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Raw Quinoa delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Quinoa | Raw Bulgur |
|---|---|---|
| Protein | 14.1 g | 12.3 g |
| Calories | 368 kcal | 342 kcal |
| Total fat | 6.1 g | 1.3 g |
| Carbohydrates | 64.2 g | 75.9 g |
Raw Quinoa
Raw Bulgur
How does Raw Quinoa compare to Raw Bulgur?
Raw Quinoa has 1.8g more protein per 100g than Raw Bulgur — 14.1g vs 12.3g per 100g (USDA). For those watching their calorie intake, Raw Bulgur offers only 342 calories per 100g compared to 368 calories in Raw Quinoa. Raw Quinoa provides complete protein with all essential amino acids, while Raw Bulgur should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Raw Quinoa delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw QuinoaWith 14.1g of protein per 100g, Raw Quinoa provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw BulgurAt only 342 calories per 100g, Raw Bulgur allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw QuinoaRaw Quinoa offers the best protein-to-calorie ratio, delivering 14.1g of protein for just 368 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw QuinoaBoth are excellent plant-based options. Raw Quinoa edges ahead with 14.1g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Raw QuinoaWith only 64.2g of carbohydrates per 100g, Raw Quinoa fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw BulgurFor everyday fitness enthusiasts seeking balanced nutrition, Raw Bulgur offers a good protein content at 12.3g with 342 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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