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Buckwheat vs. Bulgur - Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on October 04, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Buckwheat
vs
Bulgur

Summary

Buckwheat is richer in copper, phosphorus, and magnesium. In comparison, bulgur is lower in carbs and richer in fiber, vitamin B1, manganese, and iron. Bulgur has a lower glycemic index. Since buckwheat is a whole grain compared to bulgur, it has more health benefits. 

Introduction

This text compares two types of cereal grains, buckwheat and bulgur. We will dive deep into their nutritional content and health impacts. 
It is important to know which type of cereal grain is healthier and most beneficial when it comes to comparing buckwheat and bulgur. 
We will get an answer by going through their nutritional content and checking health impacts. 

Nutrition

This section will compare 100g of buckwheat and bulgur in cooked forms.

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Bulgur
1
3% 19% 78%
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Bulgur
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Bulgur
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
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.

Health Impacts

Bulgur is more commonly consumed than buckwheat, but it's important to understand the health impacts of each since they are one of the most commonly used cereal grains out there. 

Here, we will get an answer to which one is healthier: bulgur or buckwheat. That answer can be relative aswell, depending on the variables we are considering. 

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. 

General Differences

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

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: October 04, 2024
Medically reviewed by Igor Bussel

Infographic

Buckwheat vs Bulgur infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Bulgur
1
25% 18% 57%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated Fat +506.5%
Contains more Poly. FatPolyunsaturated fat +91.8%
Contains less Sat. FatSaturated Fat -68.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Bulgur
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price 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
Calories 92kcal 83kcal Buckwheat
Protein 3.38g 3.08g Buckwheat
Fats 0.62g 0.24g Buckwheat
Net carbs 17.24g 14.08g Buckwheat
Carbs 19.94g 18.58g Buckwheat
Magnesium 51mg 32mg Buckwheat
Calcium 7mg 10mg Bulgur
Potassium 88mg 68mg Buckwheat
Iron 0.8mg 0.96mg Bulgur
Sugar 0.9g 0.1g Bulgur
Fiber 2.7g 4.5g Bulgur
Copper 0.146mg 0.075mg Buckwheat
Zinc 0.61mg 0.57mg Buckwheat
Phosphorus 70mg 40mg Buckwheat
Sodium 4mg 5mg Buckwheat
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.09mg 0.01mg Buckwheat
Manganese 0.403mg 0.609mg Bulgur
Selenium 2.2µg 0.6µg Buckwheat
Vitamin B1 0.04mg 0.057mg Bulgur
Vitamin B2 0.039mg 0.028mg Buckwheat
Vitamin B3 0.94mg 1mg Bulgur
Vitamin B5 0.359mg 0.344mg Buckwheat
Vitamin B6 0.077mg 0.083mg Bulgur
Vitamin K 1.9µg 0.5µg Buckwheat
Folate 14µg 18µg Bulgur
Choline 20.1mg 6.9mg Buckwheat
Saturated Fat 0.134g 0.042g Bulgur
Monounsaturated Fat 0.188g 0.031g Buckwheat
Polyunsaturated fat 0.188g 0.098g Buckwheat
Tryptophan 0.049mg 0.048mg Buckwheat
Threonine 0.129mg 0.089mg Buckwheat
Isoleucine 0.127mg 0.114mg Buckwheat
Leucine 0.212mg 0.208mg Buckwheat
Lysine 0.172mg 0.085mg Buckwheat
Methionine 0.044mg 0.048mg Bulgur
Phenylalanine 0.133mg 0.145mg Bulgur
Valine 0.173mg 0.139mg Buckwheat
Histidine 0.079mg 0.071mg Buckwheat
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
8%
Bulgur
Minerals Daily Need Coverage Score
24%
Buckwheat
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 4)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.