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Buckwheat vs Bulgur - In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Bulgur

  • Buckwheat has more Copper, Vitamin B2, Magnesium, Vitamin B3, Selenium, and Phosphorus, however Bulgur is richer in Manganese, Vitamin B1, Vitamin B6, and Fiber.
  • Buckwheat covers your daily Copper needs 85% more than Bulgur.
  • Bulgur has 4 times less Vitamin B2 than Buckwheat. Buckwheat has 0.425mg of Vitamin B2, while Bulgur has 0.115mg.

Specific food types used in this comparison are Buckwheat and Bulgur, dry.

Infographic

Buckwheat vs Bulgur infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +40.9%
Contains more Phosphorus +15.7%
Contains more Potassium +12.2%
Contains less Sodium -94.1%
Contains more Zinc +24.4%
Contains more Copper +228.4%
Contains more Calcium +94.4%
Contains more Iron +11.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Magnesium +40.9%
Contains more Phosphorus +15.7%
Contains more Potassium +12.2%
Contains less Sodium -94.1%
Contains more Zinc +24.4%
Contains more Copper +228.4%
Contains more Calcium +94.4%
Contains more Iron +11.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Bulgur
Contains more Vitamin B2 +269.6%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +18%
Contains more Folate +11.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.7%
Contains more Vitamin B6 +62.9%
Equal in Folate - 27
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin B2 +269.6%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +18%
Contains more Folate +11.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.7%
Contains more Vitamin B6 +62.9%
Equal in Folate - 27

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Bulgur
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Bulgur Opinion
Net carbs 61.5g 63.37g Bulgur
Protein 13.25g 12.29g Buckwheat
Fats 3.4g 1.33g Buckwheat
Carbs 71.5g 75.87g Bulgur
Calories 343kcal 342kcal Buckwheat
Starch g g
Fructose g g
Sugar g 0.41g Buckwheat
Fiber 10g 12.5g Bulgur
Calcium 18mg 35mg Bulgur
Iron 2.2mg 2.46mg Bulgur
Magnesium 231mg 164mg Buckwheat
Phosphorus 347mg 300mg Buckwheat
Potassium 460mg 410mg Buckwheat
Sodium 1mg 17mg Buckwheat
Zinc 2.4mg 1.93mg Buckwheat
Copper 1.1mg 0.335mg Buckwheat
Vitamin A 0IU 9IU Bulgur
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.232mg Bulgur
Vitamin B2 0.425mg 0.115mg Buckwheat
Vitamin B3 7.02mg 5.114mg Buckwheat
Vitamin B5 1.233mg 1.045mg Buckwheat
Vitamin B6 0.21mg 0.342mg Bulgur
Folate 30µg 27µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.192mg 0.19mg Buckwheat
Threonine 0.506mg 0.354mg Buckwheat
Isoleucine 0.498mg 0.455mg Buckwheat
Leucine 0.832mg 0.83mg Buckwheat
Lysine 0.672mg 0.339mg Buckwheat
Methionine 0.172mg 0.19mg Bulgur
Phenylalanine 0.52mg 0.58mg Bulgur
Valine 0.678mg 0.554mg Buckwheat
Histidine 0.309mg 0.285mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 0.232g Bulgur
Monounsaturated Fat 1.04g 0.173g Buckwheat
Polyunsaturated fat 1.039g 0.541g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
29
Bulgur
Mineral Summary Score
109
Buckwheat
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
74%
Bulgur
Carbohydrates
72%
Buckwheat
76%
Bulgur
Fats
16%
Buckwheat
6%
Bulgur

Comparison summary

Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.509g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 7)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 16mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.