Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Groat vs Bulgur - In-Depth Nutrition Comparison

Compare

Important differences between Groat and Bulgur

  • 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.

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

Infographic

Groat vs Bulgur 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
Groat
1
:
7
Bulgur
Contains less Sodium -76.5%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains less Sodium -76.5%
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%

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
Groat
1
:
7
Bulgur
Contains more Vitamin E +50%
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%
Equal in Vitamin K - 1.9
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%
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%
Contains more Vitamin E +50%
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%
Equal in Vitamin K - 1.9

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.
Groat Bulgur
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

All nutrients comparison - raw data values

Nutrient Groat Bulgur Opinion
Net carbs 17.24g 63.37g Bulgur
Protein 3.38g 12.29g Bulgur
Fats 0.62g 1.33g Bulgur
Carbs 19.94g 75.87g Bulgur
Calories 92kcal 342kcal Bulgur
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g 0.41g Bulgur
Fiber 2.7g 12.5g Bulgur
Calcium 7mg 35mg Bulgur
Iron 0.8mg 2.46mg Bulgur
Magnesium 51mg 164mg Bulgur
Phosphorus 70mg 300mg Bulgur
Potassium 88mg 410mg Bulgur
Sodium 4mg 17mg Groat
Zinc 0.61mg 1.93mg Bulgur
Copper 0.146mg 0.335mg Bulgur
Vitamin A 0IU 9IU Bulgur
Vitamin E 0.09mg 0.06mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.232mg Bulgur
Vitamin B2 0.039mg 0.115mg Bulgur
Vitamin B3 0.94mg 5.114mg Bulgur
Vitamin B5 0.359mg 1.045mg Bulgur
Vitamin B6 0.077mg 0.342mg Bulgur
Folate 14µg 27µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 1.9µg
Tryptophan 0.049mg 0.19mg Bulgur
Threonine 0.129mg 0.354mg Bulgur
Isoleucine 0.127mg 0.455mg Bulgur
Leucine 0.212mg 0.83mg Bulgur
Lysine 0.172mg 0.339mg Bulgur
Methionine 0.044mg 0.19mg Bulgur
Phenylalanine 0.133mg 0.58mg Bulgur
Valine 0.173mg 0.554mg Bulgur
Histidine 0.079mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.134g 0.232g Groat
Monounsaturated Fat 0.188g 0.173g Groat
Polyunsaturated fat 0.188g 0.541g Bulgur

Which food is preferable for your diet?

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

People also compare

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
8
Groat
29
Bulgur
Mineral Summary Score
22
Groat
69
Bulgur

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
20%
Groat
74%
Bulgur
Carbohydrates
20%
Groat
76%
Bulgur
Fats
3%
Groat
6%
Bulgur

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)

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.