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Buckwheat vs. Bulgur - Which is a healthier food?

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on February 19, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Bulgur
vs
Buckwheat

Summary

Buckwheat is richer in copper, phosphorus, and magnesium. In comparison, bulgur is lower in carbs and richer in fiber, vitamin B1, manganese, and iron. Bulgur has a lower glycemic index. Since buckwheat is a whole grain compared to bulgur, it has more health benefits. 

Introduction

This text compares two types of cereal grains, buckwheat and bulgur. We will dive deep into their nutritional content and health impacts. 
It is important to know which type of cereal grain is healthier and most beneficial when it comes to comparing buckwheat and bulgur. 
We will get an answer by going through their nutritional content and checking health impacts. 

Nutrition

This section will compare 100g of buckwheat and bulgur in cooked forms.

Calories

The amount of calories is similar for both. Buckwheat has slightly higher calories. 

Carbohydrates

Buckwheat is higher in net carbs compared to bulgur. Buckwheat contains 17.2g of net carbs, whereas bulgur contains 14g of net carbs. 

However, their total carb content is similar. 

Fiber

Bulgur is richer in fiber than buckwheat. The difference is quite significant when it comes to fiber. 

Bulgur contains 4.5g of fiber, whereas buckwheat contains 2.7g.

This will show a positive impact on the health section for bulgur. 

Glycemic Index

Bulgur has a lower glycemic index than buckwheat. 

For the glycemic index of buckwheat and bulgur, you can check these links. 
 

Bulgur has a glycemic index 47, and buckwheat has a glycemic index 51

Fat

The amount of fat in both is insignificant

Protein

The amount of protein is similar in both. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +158.3%
Contains more Other +26.5%
Equal in Protein - 3.38
Equal in Carbs - 19.94
Equal in Water - 75.63
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 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 Fats +158.3%
Contains more Other +26.5%
Equal in Protein - 3.38
Equal in Carbs - 19.94
Equal in Water - 75.63

Minerals

Buckwheat is richer in copper, phosphorus, and magnesium. In comparison, bulgur is richer in manganese and iron. 

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 more Calcium +42.9%
Contains more Iron +20%
Contains more Manganese +51.1%
Contains more Magnesium +59.4%
Contains more Phosphorus +75%
Contains more Potassium +29.4%
Contains less Sodium -20%
Contains more Copper +94.7%
Contains more Selenium +266.7%
Equal in Zinc - 0.61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +42.9%
Contains more Iron +20%
Contains more Manganese +51.1%
Contains more Magnesium +59.4%
Contains more Phosphorus +75%
Contains more Potassium +29.4%
Contains less Sodium -20%
Contains more Copper +94.7%
Contains more Selenium +266.7%
Equal in Zinc - 0.61

Vitamins

Their vitamin profiles are not that significant. They have similar amounts of the vitamin B complex. A slight difference is seen in vitamin B1 thiamine, which is higher in bulgur. Buckwheat is also slightly higher in vitamin K.

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
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +42.5%
Contains more Folate +28.6%
Contains more Vitamin E +800%
Contains more Vitamin B2 +39.3%
Contains more Vitamin K +280%
Equal in Vitamin B3 - 0.94
Equal in Vitamin B5 - 0.359
Equal in Vitamin B6 - 0.077
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
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 +42.5%
Contains more Folate +28.6%
Contains more Vitamin E +800%
Contains more Vitamin B2 +39.3%
Contains more Vitamin K +280%
Equal in Vitamin B3 - 0.94
Equal in Vitamin B5 - 0.359
Equal in Vitamin B6 - 0.077

You can also read about rice vs. buckwheat.

Health Impacts

Bulgur is more commonly consumed than buckwheat, but it's important to understand the health impacts of each since they are one of the most commonly used cereal grains out there. 

Here, we will get an answer to which one is healthier: bulgur or buckwheat. That answer can be relative aswell, depending on the variables we are considering. 

Is Bulgur or Buckwheat Healthier for Diabetes? 

The lower the glycemic index of a certain food, the better it is for glycemic control and diabetes. In this case, bulgur has a lower glycemic index than buckwheat. However, it is important to remember that the more you process wheat and bulgur, the higher the glycemic index it can get. 

Low glycemic index foods are best for blood sugar level control.


However, there is also an association between the consumption of unprocessed whole grains and a lower risk of diabetes aswell. In this case, buckwheat is a good option to include in diabetes or prediabetes.

Overall, whole grain is associated with lower HbA1c, HOMA-IR, and fasting blood glucose levels (1)(2)(3).

In moderation, both can be consumed. It is preferable to go for buckwheat since it is a whole grain, even though bulgur has a lower glycemic index, but that difference is very narrow

Digestive Health

One of the most beneficial impacts on healthy digestive health is dietary fiber

In this case, Bulgur is richer in fiber and can reduce risks of colorectal cancer, diverticular disease, and constipation (4). 

Adding bulgur to a salad, such as tabbouleh, is a healthy choice. 

Cardiovascular Health 

Buckwheat contains polyphenols, quercetin, and rutin, which have been found to lower total cholesterol and triglyceride levels in the blood. However, further research is required to validate this claim conclusively. Generally, buckwheat is considered to have a neutral or positive impact on cardiovascular health (5, 6).

Elevate your heart health by incorporating bulgur into your diet. Studies show that consuming high-fiber foods like bulgur can significantly reduce the risk of cardiovascular disease. Make a positive impact on your well-being by choosing the right foods (7, 8).

You can also read about buckwheat vs. quinoa.

Gluten 

Gluten is negatively spoken about in mainstream social media; however, that’s an exaggeration. You should avoid gluten if you have celiac disease and gluten intolerance. Both these should be medically diagnosed. 

If you have celiac disease, buckwheat is considered safe since it is gluten-free. However, bulgur contains gluten. 

The concept of grains being inflammatory, especially when it comes to buckwheat as a whole grain, we can say that it is misleading. Buckwheat is not an inflammatory food. The same goes for bulgur. 

For individuals without celiac disease, bulgur is not inflammatory. 

General Differences

Classification and Consumption

Buckwheat is considered a pseudocereal, and bulgur is a grain since it's derived from wheat. 

Bulgur is commonly consumed in Mediterranean and Middle Eastern cuisine and used in salads and soups.
In comparison, buckwheat is commonly used in eastern Europe and western Asia. 

Bulgur is often used instead of rice in stuffing. In comparison, buckwheat is often used as a side dish instead of rice in eastern Europe and western Asia. 

Buckwheat flour is also used instead of wheat flour. 

You can read about bulgur vs. bran

Taste and Texture

Buckwheat groats have a nutty flavor, whereas bulgur has a wheat-like taste and not a nutty taste. Their texture, when cooked, is somehow similar. 

You can also read about bulgur vs. couscous

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: February 19, 2024
Medically reviewed by Igor Bussel

Infographic

Bulgur vs Buckwheat infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +506.5%
Contains more Polyunsaturated fat +91.8%
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +506.5%
Contains more Polyunsaturated fat +91.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Buckwheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur Buckwheat Opinion
Net carbs 14.08g 17.24g Buckwheat
Protein 3.08g 3.38g Buckwheat
Fats 0.24g 0.62g Buckwheat
Carbs 18.58g 19.94g Buckwheat
Calories 83kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.1g 0.9g Bulgur
Fiber 4.5g 2.7g Bulgur
Calcium 10mg 7mg Bulgur
Iron 0.96mg 0.8mg Bulgur
Magnesium 32mg 51mg Buckwheat
Phosphorus 40mg 70mg Buckwheat
Potassium 68mg 88mg Buckwheat
Sodium 5mg 4mg Buckwheat
Zinc 0.57mg 0.61mg Buckwheat
Copper 0.075mg 0.146mg Buckwheat
Manganese 0.609mg 0.403mg Bulgur
Selenium 0.6µg 2.2µg Buckwheat
Vitamin A 2IU 0IU Bulgur
Vitamin E 0.01mg 0.09mg Buckwheat
Vitamin B1 0.057mg 0.04mg Bulgur
Vitamin B2 0.028mg 0.039mg Buckwheat
Vitamin B3 1mg 0.94mg Bulgur
Vitamin B5 0.344mg 0.359mg Buckwheat
Vitamin B6 0.083mg 0.077mg Bulgur
Folate 18µg 14µg Bulgur
Vitamin K 0.5µg 1.9µg Buckwheat
Tryptophan 0.048mg 0.049mg Buckwheat
Threonine 0.089mg 0.129mg Buckwheat
Isoleucine 0.114mg 0.127mg Buckwheat
Leucine 0.208mg 0.212mg Buckwheat
Lysine 0.085mg 0.172mg Buckwheat
Methionine 0.048mg 0.044mg Bulgur
Phenylalanine 0.145mg 0.133mg Bulgur
Valine 0.139mg 0.173mg Buckwheat
Histidine 0.071mg 0.079mg Buckwheat
Saturated Fat 0.042g 0.134g Bulgur
Monounsaturated Fat 0.031g 0.188g Buckwheat
Polyunsaturated fat 0.098g 0.188g Buckwheat

Which food is preferable for your diet?

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

People also compare

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%
Bulgur
8%
Buckwheat
Minerals Daily Need Coverage Score
21%
Bulgur
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 4)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.