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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.
Bulgur dry
Bulgur dry
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +400%
Contains more Iron +207.5%
Contains more Magnesium +221.6%
Contains more Phosphorus +328.6%
Contains more Potassium +365.9%
Contains more Zinc +216.4%
Contains more Copper +129.5%
Contains more Manganese +656.3%
Contains less Sodium -76.5%
Equal in Selenium - 2.2
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +400%
Contains more Iron +207.5%
Contains more Magnesium +221.6%
Contains more Phosphorus +328.6%
Contains more Potassium +365.9%
Contains more Zinc +216.4%
Contains more Copper +129.5%
Contains more Manganese +656.3%
Contains less Sodium -76.5%
Equal in Selenium - 2.2

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.
Bulgur dry
Bulgur dry
7
:
1
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +194.9%
Contains more Vitamin B3 +444%
Contains more Vitamin B5 +191.1%
Contains more Vitamin B6 +344.2%
Contains more Folate +92.9%
Contains more Vitamin E +50%
Equal in Vitamin K - 1.9
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +194.9%
Contains more Vitamin B3 +444%
Contains more Vitamin B5 +191.1%
Contains more Vitamin B6 +344.2%
Contains more Folate +92.9%
Contains more Vitamin E +50%
Equal in Vitamin K - 1.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Buckwheat
Buckwheat
Contains more Protein +263.6%
Contains more Fats +114.5%
Contains more Carbs +280.5%
Contains more Other +251.2%
Contains more Water +740.3%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Buckwheat
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 Protein +263.6%
Contains more Fats +114.5%
Contains more Carbs +280.5%
Contains more Other +251.2%
Contains more Water +740.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Buckwheat
Buckwheat
Contains more Polyunsaturated fat +187.8%
Contains less Saturated Fat -42.2%
Equal in Monounsaturated Fat - 0.188
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +187.8%
Contains less Saturated Fat -42.2%
Equal in Monounsaturated Fat - 0.188

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Buckwheat
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 Bulgur dry Buckwheat Opinion
Net carbs 63.37g 17.24g Bulgur dry
Protein 12.29g 3.38g Bulgur dry
Fats 1.33g 0.62g Bulgur dry
Carbs 75.87g 19.94g Bulgur dry
Calories 342kcal 92kcal Bulgur dry
Fructose 0.1g Buckwheat
Sugar 0.41g 0.9g Bulgur dry
Fiber 12.5g 2.7g Bulgur dry
Calcium 35mg 7mg Bulgur dry
Iron 2.46mg 0.8mg Bulgur dry
Magnesium 164mg 51mg Bulgur dry
Phosphorus 300mg 70mg Bulgur dry
Potassium 410mg 88mg Bulgur dry
Sodium 17mg 4mg Buckwheat
Zinc 1.93mg 0.61mg Bulgur dry
Copper 0.335mg 0.146mg Bulgur dry
Manganese 3.048mg 0.403mg Bulgur dry
Selenium 2.3µg 2.2µg Bulgur dry
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.09mg Buckwheat
Vitamin B1 0.232mg 0.04mg Bulgur dry
Vitamin B2 0.115mg 0.039mg Bulgur dry
Vitamin B3 5.114mg 0.94mg Bulgur dry
Vitamin B5 1.045mg 0.359mg Bulgur dry
Vitamin B6 0.342mg 0.077mg Bulgur dry
Folate 27µg 14µg Bulgur dry
Vitamin K 1.9µg 1.9µg
Tryptophan 0.19mg 0.049mg Bulgur dry
Threonine 0.354mg 0.129mg Bulgur dry
Isoleucine 0.455mg 0.127mg Bulgur dry
Leucine 0.83mg 0.212mg Bulgur dry
Lysine 0.339mg 0.172mg Bulgur dry
Methionine 0.19mg 0.044mg Bulgur dry
Phenylalanine 0.58mg 0.133mg Bulgur dry
Valine 0.554mg 0.173mg Bulgur dry
Histidine 0.285mg 0.079mg Bulgur dry
Saturated Fat 0.232g 0.134g Buckwheat
Monounsaturated Fat 0.173g 0.188g Buckwheat
Polyunsaturated fat 0.541g 0.188g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Bulgur dry
8%
Buckwheat
Minerals Daily Need Coverage Score
96%
Bulgur dry
24%
Buckwheat

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. 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.