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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
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
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
28%
Minerals Daily Need Coverage Score
24%
96%
Comparison summary
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 4)
Which food is cheaper?
Bulgur dry is cheaper (difference - $0.4)
Which food is richer in minerals?
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.098g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)