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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.

Infographic

Groat vs Bulgur dry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +40.9%
Contains more Phosphorus +15.7%
Contains more Potassium +12.2%
Contains less Sodium -94.1%
Contains more Zinc +24.4%
Contains more Copper +228.4%
Contains more Selenium +260.9%
Contains more Calcium +94.4%
Contains more Iron +11.8%
Contains more Manganese +134.5%
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 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Magnesium +40.9%
Contains more Phosphorus +15.7%
Contains more Potassium +12.2%
Contains less Sodium -94.1%
Contains more Zinc +24.4%
Contains more Copper +228.4%
Contains more Selenium +260.9%
Contains more Calcium +94.4%
Contains more Iron +11.8%
Contains more Manganese +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.
Groat
4
:
Contains more Vitamin B2 +269.6%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +18%
Contains more Folate +11.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.7%
Contains more Vitamin B6 +62.9%
Equal in Folate - 27
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 16% 5%
Contains more Vitamin B2 +269.6%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +18%
Contains more Folate +11.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.7%
Contains more Vitamin B6 +62.9%
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +155.6%
Contains more Other +39.1%
Equal in Protein - 12.29
Equal in Carbs - 75.87
Equal in Water - 9
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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Fats +155.6%
Contains more Other +39.1%
Equal in Protein - 12.29
Equal in Carbs - 75.87
Equal in Water - 9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +501.2%
Contains more Polyunsaturated fat +92.1%
Contains less Saturated Fat -68.7%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +501.2%
Contains more Polyunsaturated fat +92.1%
Contains less Saturated Fat -68.7%

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 dry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Bulgur dry Opinion
Net carbs 61.5g 63.37g Bulgur dry
Protein 13.25g 12.29g Groat
Fats 3.4g 1.33g Groat
Carbs 71.5g 75.87g Bulgur dry
Calories 343kcal 342kcal Groat
Sugar 0.41g Groat
Fiber 10g 12.5g Bulgur dry
Calcium 18mg 35mg Bulgur dry
Iron 2.2mg 2.46mg Bulgur dry
Magnesium 231mg 164mg Groat
Phosphorus 347mg 300mg Groat
Potassium 460mg 410mg Groat
Sodium 1mg 17mg Groat
Zinc 2.4mg 1.93mg Groat
Copper 1.1mg 0.335mg Groat
Manganese 1.3mg 3.048mg Bulgur dry
Selenium 8.3µg 2.3µg Groat
Vitamin A 0IU 9IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.101mg 0.232mg Bulgur dry
Vitamin B2 0.425mg 0.115mg Groat
Vitamin B3 7.02mg 5.114mg Groat
Vitamin B5 1.233mg 1.045mg Groat
Vitamin B6 0.21mg 0.342mg Bulgur dry
Folate 30µg 27µg Groat
Choline 28.1mg Bulgur dry
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.192mg 0.19mg Groat
Threonine 0.506mg 0.354mg Groat
Isoleucine 0.498mg 0.455mg Groat
Leucine 0.832mg 0.83mg Groat
Lysine 0.672mg 0.339mg Groat
Methionine 0.172mg 0.19mg Bulgur dry
Phenylalanine 0.52mg 0.58mg Bulgur dry
Valine 0.678mg 0.554mg Groat
Histidine 0.309mg 0.285mg Groat
Saturated Fat 0.741g 0.232g Bulgur dry
Monounsaturated Fat 1.04g 0.173g Groat
Polyunsaturated fat 1.039g 0.541g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Bulgur dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
31%
Groat
28%
Bulgur dry
Minerals Daily Need Coverage Score
109%
Groat
96%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.509g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 7)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 dry - 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.