Groat vs. Bulgur — In-Depth Nutrition Comparison
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Differences between groat and bulgur
- Bulgur contains less copper, magnesium, phosphorus, vitamin B3, vitamin B2, manganese, fiber, vitamin B5, zinc, and iron than groat.
- Groat's daily need coverage for copper is 114% higher.
- Bulgur contains 15 times less vitamin B2 than groat. Groat contains 0.425mg of vitamin B2, while bulgur contains 0.028mg.
The food types used in this comparison are Buckwheat and Bulgur, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +621.9% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +576.5% |
| Contains more IronIron | +129.2% |
| Contains more CopperCopper | +1366.7% |
| Contains more ZincZinc | +321.1% |
| Contains more PhosphorusPhosphorus | +767.5% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +113.5% |
| Contains more SeleniumSelenium | +1283.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +77.2% |
| Contains more Vitamin B2Vitamin B2 | +1417.9% |
| Contains more Vitamin B3Vitamin B3 | +602% |
| Contains more Vitamin B5Vitamin B5 | +258.4% |
| Contains more Vitamin B6Vitamin B6 | +153% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.075mg | 114% |
| Magnesium | 231mg | 32mg | 47% |
| Phosphorus | 347mg | 40mg | 44% |
| Vitamin B3 | 7.02mg | 1mg | 38% |
| Vitamin B2 | 0.425mg | 0.028mg | 31% |
| Manganese | 1.3mg | 0.609mg | 30% |
| Fiber | 10g | 4.5g | 22% |
| Protein | 13.25g | 3.08g | 20% |
| Carbs | 71.5g | 18.58g | 18% |
| Vitamin B5 | 1.233mg | 0.344mg | 18% |
| Zinc | 2.4mg | 0.57mg | 17% |
| Iron | 2.2mg | 0.96mg | 16% |
| Selenium | 8.3µg | 0.6µg | 14% |
| Calories | 343kcal | 83kcal | 13% |
| Potassium | 460mg | 68mg | 12% |
| Vitamin B6 | 0.21mg | 0.083mg | 10% |
| Polyunsaturated fat | 1.039g | 0.098g | 6% |
| Fats | 3.4g | 0.24g | 5% |
| Vitamin B1 | 0.101mg | 0.057mg | 4% |
| Folate | 30µg | 18µg | 3% |
| Saturated fat | 0.741g | 0.042g | 3% |
| Monounsaturated fat | 1.04g | 0.031g | 3% |
| Calcium | 18mg | 10mg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 61.5g | 14.08g | N/A |
| Sugar | 0.1g | N/A | |
| Sodium | 1mg | 5mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.192mg | 0.048mg | 0% |
| Threonine | 0.506mg | 0.089mg | 0% |
| Isoleucine | 0.498mg | 0.114mg | 0% |
| Leucine | 0.832mg | 0.208mg | 0% |
| Lysine | 0.672mg | 0.085mg | 0% |
| Methionine | 0.172mg | 0.048mg | 0% |
| Phenylalanine | 0.52mg | 0.145mg | 0% |
| Valine | 0.678mg | 0.139mg | 0% |
| Histidine | 0.309mg | 0.071mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +330.2% |
| Contains more FatsFats | +1316.7% |
| Contains more CarbsCarbs | +284.8% |
| Contains more OtherOther | +517.6% |
| Contains more WaterWater | +697.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3254.8% |
| Contains more Poly. FatPolyunsaturated fat | +960.2% |
| Contains less Sat. FatSaturated fat | -94.3% |
