Bulgur, cooked vs Quinoa, uncooked
Fiber comparison — per 100g and per serving
Both Bulgur, cooked and Quinoa, uncooked are tracked in the USDA FoodData Central database. This comparison shows total fiber, soluble and insoluble fiber breakdown, fiber per serving, and fiber efficiency (grams per 100 calories) — giving a complete picture for anyone choosing between these two foods. Serving size matters as much as fiber density: a food with lower fiber per 100g may still deliver more fiber per serving depending on typical portion sizes.
Quinoa, uncooked
has more fiber per serving
(11.9g vs 8.2g)
Bulgur, cooked
Cereal Grains and Pasta
8.2
g per cup
% of 30g daily goal
27%
Per 100g
4.5g
Calories
83 kcal
Fiber / 100cal
5.4g
Servings to 30g
3.7
Quinoa, uncooked
Cereal Grains and Pasta
11.9
g per cup
% of 30g daily goal
40%
Per 100g
7.0g
Calories
368 kcal
Fiber / 100cal
1.9g
Servings to 30g
2.5
| Metric | Bulgur, cooked | Quinoa, uncooked |
|---|---|---|
| Fiber per 100g | 4.5g | 7.0g |
| Fiber per serving | 8.2g / cup | 11.9g / cup |
| Soluble fiber | — | — |
| Insoluble fiber | — | — |
| Calories (per 100g) | 83 kcal | 368 kcal |
| Fiber per 100 cal | 5.4g | 1.9g |
Add both to your daily tracker
Use the fiber calculator to see how Bulgur, cooked and Quinoa, uncooked fit into your 30g goal.
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