Farro vs Bulgur
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Farro vs Bulgur: nutrition per 100 g
| Per 100 g | Farro | Bulgur |
|---|---|---|
| Calories | 367 kcal | 372 kcal |
| Protein | 12.6 g | 11.8 g |
| Carbohydrate | 72.1 g | 75.9 g |
| Fat | 3.1 g | 2.4 g |
| Fibre | 7.3 g | 11.7 g |
| Allergens | Wheat | Wheat |
Vitamins and minerals per 100 g
| Nutrient | Farro | Bulgur |
|---|---|---|
| Calcium, Ca | 25.94 mg | 34.11 mg |
| Copper, Cu | 0.47 mg | 0.38 mg |
| Iron, Fe | 3.2 mg | 2.63 mg |
| Magnesium, Mg | 118.8 mg | 118.9 mg |
| Manganese, Mn | 2.6 mg | 2.64 mg |
| Niacin | 5.82 mg | 5.18 mg |
| Phosphorus, P | 367.5 mg | 312.1 mg |
| Potassium, K | 385.4 mg | 358.3 mg |
| Sodium, Na | 0.85 mg | 2.18 mg |
| Thiamin | 0.38 mg | 0.23 mg |
| Vitamin B-6 | 0.23 mg | 0.22 mg |
| Zinc, Zn | 3.97 mg | 2.15 mg |
Bulgur is higher in fibre. Reach for Bulgur when you want more fibre for fullness and digestion.
Bottom line
Per 100 g, Farro provides 367 kcal, 12.6 g protein, 72.1 g carbohydrate, 3.1 g fat and 7.3 g fiber; Bulgur provides 372 kcal, 11.8 g protein, 75.9 g carbohydrate, 2.4 g fat and 11.7 g fiber.
Looking beyond the macronutrients, Farro is the better source of zinc (see the vitamins and minerals table below).
Both are whole wheat products. Bulgur is parboiled and cracked, cooks in about 15 minutes and has more fiber; farro is chewier, higher in protein, iron and zinc.
In short: for fiber and digestion, Bulgur. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.