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Bulgur vs Buckwheat - In-Depth Nutrition Comparison

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Significant differences between Bulgur and Buckwheat

  • Bulgur has more Manganese, Vitamin B1, Vitamin B6, and Fiber, however Buckwheat is richer in Copper, Vitamin B2, Magnesium, Vitamin B3, Selenium, and Phosphorus.
  • Buckwheat covers your daily Copper needs 85% more than Bulgur.
  • Buckwheat has 2 times less Manganese than Bulgur. Bulgur has 3.048mg of Manganese, while Buckwheat has 1.3mg.

Specific food types used in this comparison are Bulgur, dry and Buckwheat.

Infographic

Bulgur 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +94.4%
Contains more Iron +11.8%
Contains more Magnesium +40.9%
Contains more Phosphorus +15.7%
Contains more Potassium +12.2%
Contains less Sodium -94.1%
Contains more Zinc +24.4%
Contains more Copper +228.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +94.4%
Contains more Iron +11.8%
Contains more Magnesium +40.9%
Contains more Phosphorus +15.7%
Contains more Potassium +12.2%
Contains less Sodium -94.1%
Contains more Zinc +24.4%
Contains more Copper +228.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 +129.7%
Contains more Vitamin B6 +62.9%
Contains more Vitamin B2 +269.6%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +18%
Contains more Folate +11.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.7%
Contains more Vitamin B6 +62.9%
Contains more Vitamin B2 +269.6%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +18%
Contains more Folate +11.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Buckwheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar 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 63.37g 61.5g Bulgur
Protein 12.29g 13.25g Buckwheat
Fats 1.33g 3.4g Buckwheat
Carbs 75.87g 71.5g Bulgur
Calories 342kcal 343kcal Buckwheat
Starch g g
Fructose g g
Sugar 0.41g g Buckwheat
Fiber 12.5g 10g Bulgur
Calcium 35mg 18mg Bulgur
Iron 2.46mg 2.2mg Bulgur
Magnesium 164mg 231mg Buckwheat
Phosphorus 300mg 347mg Buckwheat
Potassium 410mg 460mg Buckwheat
Sodium 17mg 1mg Buckwheat
Zinc 1.93mg 2.4mg Buckwheat
Copper 0.335mg 1.1mg Buckwheat
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.101mg Bulgur
Vitamin B2 0.115mg 0.425mg Buckwheat
Vitamin B3 5.114mg 7.02mg Buckwheat
Vitamin B5 1.045mg 1.233mg Buckwheat
Vitamin B6 0.342mg 0.21mg Bulgur
Folate 27µg 30µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Bulgur
Tryptophan 0.19mg 0.192mg Buckwheat
Threonine 0.354mg 0.506mg Buckwheat
Isoleucine 0.455mg 0.498mg Buckwheat
Leucine 0.83mg 0.832mg Buckwheat
Lysine 0.339mg 0.672mg Buckwheat
Methionine 0.19mg 0.172mg Bulgur
Phenylalanine 0.58mg 0.52mg Bulgur
Valine 0.554mg 0.678mg Buckwheat
Histidine 0.285mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.232g 0.741g Bulgur
Monounsaturated Fat 0.173g 1.04g Buckwheat
Polyunsaturated fat 0.541g 1.039g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Bulgur
33
Buckwheat
Mineral Summary Score
69
Bulgur
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
74%
Bulgur
80%
Buckwheat
Carbohydrates
76%
Bulgur
72%
Buckwheat
Fats
6%
Bulgur
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.509g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 7)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 16mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.