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Buckwheat vs. Bulgur dry — In-Depth Nutrition Comparison

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Important differences between buckwheat and bulgur dry

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, vitamin B3, copper, iron, vitamin B6, vitamin B1, and vitamin B5 than buckwheat.
  • Bulgur dry's daily need coverage for manganese is 115% more.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Bulgur, dry.

Infographic

Buckwheat vs Bulgur dry 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +221.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +365.9%
Contains more IronIron +207.5%
Contains more CopperCopper +129.5%
Contains more ZincZinc +216.4%
Contains more PhosphorusPhosphorus +328.6%
Contains more ManganeseManganese +656.3%
~equal in Selenium ~2.3µg

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%
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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +194.9%
Contains more Vitamin B3Vitamin B3 +444%
Contains more Vitamin B5Vitamin B5 +191.1%
Contains more Vitamin B6Vitamin B6 +344.2%
Contains more FolateFolate +92.9%
Contains more CholineCholine +39.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +740.3%
Contains more ProteinProtein +263.6%
Contains more FatsFats +114.5%
Contains more CarbsCarbs +280.5%
Contains more OtherOther +251.2%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -42.2%
Contains more Poly. FatPolyunsaturated fat +187.8%
~equal in Monounsaturated fat ~0.173g

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 dry
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Bulgur dry DV% diff.
Manganese 0.403mg 3.048mg 115%
Fiber 2.7g 12.5g 39%
Phosphorus 70mg 300mg 33%
Magnesium 51mg 164mg 27%
Vitamin B3 0.94mg 5.114mg 26%
Iron 0.8mg 2.46mg 21%
Copper 0.146mg 0.335mg 21%
Vitamin B6 0.077mg 0.342mg 20%
Carbs 19.94g 75.87g 19%
Protein 3.38g 12.29g 18%
Vitamin B1 0.04mg 0.232mg 16%
Vitamin B5 0.359mg 1.045mg 14%
Calories 92kcal 342kcal 13%
Zinc 0.61mg 1.93mg 12%
Potassium 88mg 410mg 9%
Vitamin B2 0.039mg 0.115mg 6%
Folate 14µg 27µg 3%
Calcium 7mg 35mg 3%
Polyunsaturated fat 0.188g 0.541g 2%
Sodium 4mg 17mg 1%
Fats 0.62g 1.33g 1%
Choline 20.1mg 28.1mg 1%
Net carbs 17.24g 63.37g N/A
Sugar 0.9g 0.41g N/A
Vitamin E 0.09mg 0.06mg 0%
Selenium 2.2µg 2.3µg 0%
Vitamin K 1.9µg 1.9µg 0%
Saturated fat 0.134g 0.232g 0%
Monounsaturated fat 0.188g 0.173g 0%
Tryptophan 0.049mg 0.19mg 0%
Threonine 0.129mg 0.354mg 0%
Isoleucine 0.127mg 0.455mg 0%
Leucine 0.212mg 0.83mg 0%
Lysine 0.172mg 0.339mg 0%
Methionine 0.044mg 0.19mg 0%
Phenylalanine 0.133mg 0.58mg 0%
Valine 0.173mg 0.554mg 0%
Histidine 0.079mg 0.285mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

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

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
28%
Bulgur dry
Minerals Daily Need Coverage Score
24%
Buckwheat
96%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 4)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $0.4)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.098g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 dry - 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.