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  6. Bulgur dry vs. Buckwheat

Bulgur dry vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between bulgur dry and buckwheat

  • 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.
  • Bulgur dry contains 6 times more vitamin B1 than buckwheat. Bulgur dry contains 0.232mg of vitamin B1, while buckwheat contains 0.04mg.

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

Infographic

Bulgur dry vs Buckwheat infographic
Infographic link

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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
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%
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%
Contains less SodiumSodium -76.5%
~equal in Selenium ~2.2µg

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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
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%
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%
Contains more Vitamin EVitamin E +50%
~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

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +263.6%
Contains more FatsFats +114.5%
Contains more CarbsCarbs +280.5%
Contains more OtherOther +251.2%
Contains more WaterWater +740.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Poly. FatPolyunsaturated fat +187.8%
Contains less Sat. FatSaturated fat -42.2%
~equal in Monounsaturated fat ~0.188g

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.