Groat vs. Bulgur dry — In-Depth Nutrition Comparison
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Significant differences between groat and bulgur dry
- Groat has more copper, vitamin B2, magnesium, vitamin B3, selenium, and phosphorus; however, bulgur dry is richer in manganese, vitamin B1, vitamin B6, and fiber.
- Groat covers your daily copper needs 85% more than bulgur dry.
- Bulgur dry has 4 times less vitamin B2 than groat. Groat has 0.425mg of vitamin B2, while bulgur dry has 0.115mg.
Specific food types used in this comparison are Buckwheat and Bulgur, dry.
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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 | +40.9% |
| Contains more PotassiumPotassium | +12.2% |
| Contains more CopperCopper | +228.4% |
| Contains more ZincZinc | +24.4% |
| Contains more PhosphorusPhosphorus | +15.7% |
| Contains less SodiumSodium | -94.1% |
| Contains more SeleniumSelenium | +260.9% |
| Contains more CalciumCalcium | +94.4% |
| Contains more IronIron | +11.8% |
| Contains more ManganeseManganese | +134.5% |
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 B2Vitamin B2 | +269.6% |
| Contains more Vitamin B3Vitamin B3 | +37.3% |
| Contains more Vitamin B5Vitamin B5 | +18% |
| Contains more Vitamin B1Vitamin B1 | +129.7% |
| Contains more Vitamin B6Vitamin B6 | +62.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.335mg | 85% |
| Manganese | 1.3mg | 3.048mg | 76% |
| Vitamin B2 | 0.425mg | 0.115mg | 24% |
| Magnesium | 231mg | 164mg | 16% |
| Vitamin B3 | 7.02mg | 5.114mg | 12% |
| Vitamin B1 | 0.101mg | 0.232mg | 11% |
| Selenium | 8.3µg | 2.3µg | 11% |
| Vitamin B6 | 0.21mg | 0.342mg | 10% |
| Fiber | 10g | 12.5g | 10% |
| Phosphorus | 347mg | 300mg | 7% |
| Choline | 28.1mg | 5% | |
| Vitamin B5 | 1.233mg | 1.045mg | 4% |
| Zinc | 2.4mg | 1.93mg | 4% |
| Polyunsaturated fat | 1.039g | 0.541g | 3% |
| Iron | 2.2mg | 2.46mg | 3% |
| Fats | 3.4g | 1.33g | 3% |
| Monounsaturated fat | 1.04g | 0.173g | 2% |
| Saturated fat | 0.741g | 0.232g | 2% |
| Calcium | 18mg | 35mg | 2% |
| Protein | 13.25g | 12.29g | 2% |
| Vitamin K | 1.9µg | 2% | |
| Sodium | 1mg | 17mg | 1% |
| Potassium | 460mg | 410mg | 1% |
| Carbs | 71.5g | 75.87g | 1% |
| Folate | 30µg | 27µg | 1% |
| Calories | 343kcal | 342kcal | 0% |
| Net carbs | 61.5g | 63.37g | N/A |
| Sugar | 0.41g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Tryptophan | 0.192mg | 0.19mg | 0% |
| Threonine | 0.506mg | 0.354mg | 0% |
| Isoleucine | 0.498mg | 0.455mg | 0% |
| Leucine | 0.832mg | 0.83mg | 0% |
| Lysine | 0.672mg | 0.339mg | 0% |
| Methionine | 0.172mg | 0.19mg | 0% |
| Phenylalanine | 0.52mg | 0.58mg | 0% |
| Valine | 0.678mg | 0.554mg | 0% |
| Histidine | 0.309mg | 0.285mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more FatsFats | +155.6% |
| Contains more OtherOther | +39.1% |
~equal in
Protein
~12.29g
~equal in
Carbs
~75.87g
~equal in
Water
~9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
| Contains more Mono. FatMonounsaturated fat | +501.2% |
| Contains more Poly. FatPolyunsaturated fat | +92.1% |
| Contains less Sat. FatSaturated fat | -68.7% |