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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.

Infographic

Groat vs Bulgur 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
10
:
0
Bulgur
Contains more Calcium +80%
Contains more Iron +129.2%
Contains more Magnesium +621.9%
Contains more Phosphorus +767.5%
Contains more Potassium +576.5%
Contains less Sodium -80%
Contains more Zinc +321.1%
Contains more Copper +1366.7%
Contains more Manganese +113.5%
Contains more Selenium +1283.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +80%
Contains more Iron +129.2%
Contains more Magnesium +621.9%
Contains more Phosphorus +767.5%
Contains more Potassium +576.5%
Contains less Sodium -80%
Contains more Zinc +321.1%
Contains more Copper +1366.7%
Contains more Manganese +113.5%
Contains more Selenium +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.
Groat
6
:
3
Bulgur
Contains more Vitamin B1 +77.2%
Contains more Vitamin B2 +1417.9%
Contains more Vitamin B3 +602%
Contains more Vitamin B5 +258.4%
Contains more Vitamin B6 +153%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
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%
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%
Contains more Vitamin B1 +77.2%
Contains more Vitamin B2 +1417.9%
Contains more Vitamin B3 +602%
Contains more Vitamin B5 +258.4%
Contains more Vitamin B6 +153%
Contains more Folate +66.7%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
:
1
Bulgur
Contains more Protein +330.2%
Contains more Fats +1316.7%
Contains more Carbs +284.8%
Contains more Other +517.6%
Contains more Water +697.5%
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +330.2%
Contains more Fats +1316.7%
Contains more Carbs +284.8%
Contains more Other +517.6%
Contains more Water +697.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
:
1
Bulgur
Contains more Monounsaturated Fat +3254.8%
Contains more Polyunsaturated fat +960.2%
Contains less Saturated Fat -94.3%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +3254.8%
Contains more Polyunsaturated fat +960.2%
Contains less Saturated Fat -94.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Bulgur Opinion
Net carbs 61.5g 14.08g Groat
Protein 13.25g 3.08g Groat
Fats 3.4g 0.24g Groat
Carbs 71.5g 18.58g Groat
Calories 343kcal 83kcal Groat
Sugar 0.1g Groat
Fiber 10g 4.5g Groat
Calcium 18mg 10mg Groat
Iron 2.2mg 0.96mg Groat
Magnesium 231mg 32mg Groat
Phosphorus 347mg 40mg Groat
Potassium 460mg 68mg Groat
Sodium 1mg 5mg Groat
Zinc 2.4mg 0.57mg Groat
Copper 1.1mg 0.075mg Groat
Manganese 1.3mg 0.609mg Groat
Selenium 8.3µg 0.6µg Groat
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.01mg Bulgur
Vitamin B1 0.101mg 0.057mg Groat
Vitamin B2 0.425mg 0.028mg Groat
Vitamin B3 7.02mg 1mg Groat
Vitamin B5 1.233mg 0.344mg Groat
Vitamin B6 0.21mg 0.083mg Groat
Folate 30µg 18µg Groat
Vitamin K 0.5µg Bulgur
Tryptophan 0.192mg 0.048mg Groat
Threonine 0.506mg 0.089mg Groat
Isoleucine 0.498mg 0.114mg Groat
Leucine 0.832mg 0.208mg Groat
Lysine 0.672mg 0.085mg Groat
Methionine 0.172mg 0.048mg Groat
Phenylalanine 0.52mg 0.145mg Groat
Valine 0.678mg 0.139mg Groat
Histidine 0.309mg 0.071mg Groat
Saturated Fat 0.741g 0.042g Bulgur
Monounsaturated Fat 1.04g 0.031g Groat
Polyunsaturated fat 1.039g 0.098g Groat

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

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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
33%
Groat
8%
Bulgur
Minerals Daily Need Coverage Score
109%
Groat
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.699g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.