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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.

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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 Potassium +12.2%
Contains more Magnesium +40.9%
Contains more Copper +228.4%
Contains more Zinc +24.4%
Contains more Phosphorus +15.7%
Contains less Sodium -94.1%
Contains more Iron +11.8%
Contains more Calcium +94.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Potassium +12.2%
Contains more Magnesium +40.9%
Contains more Copper +228.4%
Contains more Zinc +24.4%
Contains more Phosphorus +15.7%
Contains less Sodium -94.1%
Contains more Iron +11.8%
Contains more Calcium +94.4%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
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 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 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

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

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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.

All nutrients comparison - raw data values

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

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.