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Bulgur vs Groat - In-Depth Nutrition Comparison

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Important differences between Bulgur and Groat

  • Bulgur has more Manganese, Fiber, Phosphorus, Magnesium, Vitamin B3, Copper, Iron, Vitamin B6, Vitamin B1, and Vitamin B5 than Groat.
  • Bulgur's daily need coverage for Manganese is 115% more.
  • Bulgur contains 6 times more Vitamin B1 than Groat. Bulgur contains 0.232mg of Vitamin B1, while Groat contains 0.04mg.

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

Infographic

Bulgur vs Groat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
7
:
1
Groat
Contains more Iron +207.5%
Contains more Calcium +400%
Contains more Potassium +365.9%
Contains more Magnesium +221.6%
Contains more Copper +129.5%
Contains more Zinc +216.4%
Contains more Phosphorus +328.6%
Contains less Sodium -76.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +207.5%
Contains more Calcium +400%
Contains more Potassium +365.9%
Contains more Magnesium +221.6%
Contains more Copper +129.5%
Contains more Zinc +216.4%
Contains more Phosphorus +328.6%
Contains less Sodium -76.5%

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
7
:
1
Groat
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
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

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
8
Groat
Mineral Summary Score
69
Bulgur
22
Groat

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
20%
Groat
Carbohydrates
76%
Bulgur
20%
Groat
Fats
6%
Bulgur
3%
Groat

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 Groat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.49g)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.4)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bulgur Groat Opinion
Calories 342 92 Bulgur
Protein 12.29 3.38 Bulgur
Fats 1.33 0.62 Bulgur
Vitamin C 0 0
Carbs 75.87 19.94 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 0.8 Bulgur
Calcium 35 7 Bulgur
Potassium 410 88 Bulgur
Magnesium 164 51 Bulgur
Sugar 0.41 0.9 Bulgur
Fiber 12.5 2.7 Bulgur
Copper 0.335 0.146 Bulgur
Zinc 1.93 0.61 Bulgur
Starch
Phosphorus 300 70 Bulgur
Sodium 17 4 Groat
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.232 0.04 Bulgur
Vitamin B2 0.115 0.039 Bulgur
Vitamin B3 5.114 0.94 Bulgur
Vitamin B5 1.045 0.359 Bulgur
Vitamin B6 0.342 0.077 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 1.9
Folate 27 14 Bulgur
Trans Fat
Saturated Fat 0.232 0.134 Groat
Monounsaturated Fat 0.173 0.188 Groat
Polyunsaturated fat 0.541 0.188 Bulgur
Tryptophan 0.19 0.049 Bulgur
Threonine 0.354 0.129 Bulgur
Isoleucine 0.455 0.127 Bulgur
Leucine 0.83 0.212 Bulgur
Lysine 0.339 0.172 Bulgur
Methionine 0.19 0.044 Bulgur
Phenylalanine 0.58 0.133 Bulgur
Valine 0.554 0.173 Bulgur
Histidine 0.285 0.079 Bulgur
Fructose 0.1 Groat

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. Groat - 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.