Buckwheat vs. Bulgur - Health Impact and Nutrition Comparison

Calories

The amount of calories is similar for both. Buckwheat has slightly higher calories. 

Carbohydrates

Buckwheat is higher in net carbs compared to bulgur. Buckwheat contains 17.2g of net carbs, whereas bulgur contains 14g of net carbs. 

However, their total carb content is similar. 

Fiber

Bulgur is richer in fiber than buckwheat. The difference is quite significant when it comes to fiber. 

Bulgur contains 4.5g of fiber, whereas buckwheat contains 2.7g.

This will show a positive impact on the health section for bulgur. 

Glycemic Index

Bulgur has a lower glycemic index than buckwheat. 

For the glycemic index of buckwheat and bulgur, you can check these links. 
 

Bulgur has a glycemic index 47, and buckwheat has a glycemic index 51. 

Fat

The amount of fat in both is insignificant. 

Protein

The amount of protein is similar in both. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Buckwheat

4

Protein: 3.38 g

Fats: 0.62 g

Carbs: 19.94 g

Water: 75.63 g

Other: 0.43 g

Bulgur

1

Protein: 3.08 g

Fats: 0.24 g

Carbs: 18.58 g

Water: 77.76 g

Other: 0.34 g

Contains more FatsFats	+158.3%
Contains more OtherOther	+26.5%

~equal in Protein ~3.08g

~equal in Carbs ~18.58g

~equal in Water ~77.76g

Minerals

Buckwheat is richer in copper, phosphorus, and magnesium. In comparison, bulgur is richer in manganese and iron. 

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Buckwheat

6

Bulgur

3

Contains more MagnesiumMagnesium	+59.4%
Contains more PotassiumPotassium	+29.4%
Contains more CopperCopper	+94.7%
Contains more PhosphorusPhosphorus	+75%
Contains less SodiumSodium	-20%
Contains more SeleniumSelenium	+266.7%

Contains more CalciumCalcium	+42.9%
Contains more IronIron	+20%
Contains more ManganeseManganese	+51.1%

~equal in Zinc ~0.57mg

Vitamins

Their vitamin profiles are not that significant. They have similar amounts of the vitamin B complex. A slight difference is seen in vitamin B1 thiamine, which is higher in bulgur. Buckwheat is also slightly higher in vitamin K.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Buckwheat

4

Bulgur

3

Contains more Vitamin EVitamin E	+800%
Contains more Vitamin B2Vitamin B2	+39.3%
Contains more Vitamin KVitamin K	+280%
Contains more CholineCholine	+191.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+42.5%
Contains more FolateFolate	+28.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~1mg

~equal in Vitamin B5 ~0.344mg

~equal in Vitamin B6 ~0.083mg

~equal in Vitamin B12 ~0µg

You can also read about rice vs. buckwheat.

Is Bulgur or Buckwheat Healthier for Diabetes? 

The lower the glycemic index of a certain food, the better it is for glycemic control and diabetes. In this case, bulgur has a lower glycemic index than buckwheat. However, it is important to remember that the more you process wheat and bulgur, the higher the glycemic index it can get. 

Low glycemic index foods are best for blood sugar level control.

However, there is also an association between the consumption of unprocessed whole grains and a lower risk of diabetes aswell. In this case, buckwheat is a good option to include in diabetes or prediabetes.

Overall, whole grain is associated with lower HbA1c, HOMA-IR, and fasting blood glucose levels (1)(2)(3).

In moderation, both can be consumed. It is preferable to go for buckwheat since it is a whole grain, even though bulgur has a lower glycemic index, but that difference is very narrow. 

Digestive Health

One of the most beneficial impacts on healthy digestive health is dietary fiber. 

In this case, Bulgur is richer in fiber and can reduce risks of colorectal cancer, diverticular disease, and constipation (4). 

Adding bulgur to a salad, such as tabbouleh, is a healthy choice. 

Cardiovascular Health 

Buckwheat contains polyphenols, quercetin, and rutin, which have been found to lower total cholesterol and triglyceride levels in the blood. However, further research is required to validate this claim conclusively. Generally, buckwheat is considered to have a neutral or positive impact on cardiovascular health (5, 6).

Elevate your heart health by incorporating bulgur into your diet. Studies show that consuming high-fiber foods like bulgur can significantly reduce the risk of cardiovascular disease. Make a positive impact on your well-being by choosing the right foods (7, 8).

You can also read about buckwheat vs. quinoa.

Gluten 

Gluten is negatively spoken about in mainstream social media; however, that’s an exaggeration. You should avoid gluten if you have celiac disease and gluten intolerance. Both these should be medically diagnosed. 

If you have celiac disease, buckwheat is considered safe since it is gluten-free. However, bulgur contains gluten. 

The concept of grains being inflammatory, especially when it comes to buckwheat as a whole grain, we can say that it is misleading. Buckwheat is not an inflammatory food. The same goes for bulgur. 

For individuals without celiac disease, bulgur is not inflammatory. 

Classification and Consumption

Buckwheat is considered a pseudocereal, and bulgur is a grain since it's derived from wheat. 

Bulgur is commonly consumed in Mediterranean and Middle Eastern cuisine and used in salads and soups.
In comparison, buckwheat is commonly used in eastern Europe and western Asia. 

Bulgur is often used instead of rice in stuffing. In comparison, buckwheat is often used as a side dish instead of rice in eastern Europe and western Asia. 

Buckwheat flour is also used instead of wheat flour. 

You can read about bulgur vs. bran. 

Taste and Texture

Buckwheat groats have a nutty flavor, whereas bulgur has a wheat-like taste and not a nutty taste. Their texture, when cooked, is somehow similar. 

You can also read about bulgur vs. couscous.