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  6. Buckwheat vs. Bulgur

Buckwheat vs. Bulgur — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and bulgur

  • Buckwheat has more copper, while bulgur has more manganese and fiber.
  • Buckwheat contains 3 times more choline than bulgur. While buckwheat contains 20.1mg of choline, bulgur contains only 6.9mg.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Bulgur, cooked.

Infographic

Buckwheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Bulgur
Bulgur
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +59.4%
Contains more PotassiumPotassium +29.4%
Contains more CopperCopper +94.7%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +266.7%
Contains more CalciumCalcium +42.9%
Contains more IronIron +20%
Contains more ManganeseManganese +51.1%
~equal in Zinc ~0.57mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Bulgur
Bulgur
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B2Vitamin B2 +39.3%
Contains more Vitamin KVitamin K +280%
Contains more Vitamin B1Vitamin B1 +42.5%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B5 ~0.344mg
~equal in Vitamin B6 ~0.083mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Bulgur DV% diff.
Manganese 0.403mg 0.609mg 9%
Copper 0.146mg 0.075mg 8%
Fiber 2.7g 4.5g 7%
Magnesium 51mg 32mg 5%
Phosphorus 70mg 40mg 4%
Selenium 2.2µg 0.6µg 3%
Iron 0.8mg 0.96mg 2%
Choline 20.1mg 6.9mg 2%
Protein 3.38g 3.08g 1%
Fats 0.62g 0.24g 1%
Potassium 88mg 68mg 1%
Vitamin E 0.09mg 0.01mg 1%
Vitamin B1 0.04mg 0.057mg 1%
Vitamin B2 0.039mg 0.028mg 1%
Vitamin K 1.9µg 0.5µg 1%
Folate 14µg 18µg 1%
Polyunsaturated fat 0.188g 0.098g 1%
Calories 92kcal 83kcal 0%
Protein per 100 calories 3.7g 3.7g N/A
Calories per 10 g protein 272kcal 269kcal N/A
Weight per 100 calories 109g 120g N/A
Net carbs 17.24g 14.08g N/A
Carbs 19.94g 18.58g 0%
Calcium 7mg 10mg 0%
Sugar 0.9g 0.1g N/A
Zinc 0.61mg 0.57mg 0%
Sodium 4mg 5mg 0%
Vitamin B3 0.94mg 1mg 0%
Vitamin B5 0.359mg 0.344mg 0%
Vitamin B6 0.077mg 0.083mg 0%
Saturated fat 0.134g 0.042g 0%
Monounsaturated fat 0.188g 0.031g 0%
Tryptophan 0.049mg 0.048mg 0%
Threonine 0.129mg 0.089mg 0%
Isoleucine 0.127mg 0.114mg 0%
Leucine 0.212mg 0.208mg 0%
Lysine 0.172mg 0.085mg 0%
Methionine 0.044mg 0.048mg 0%
Phenylalanine 0.133mg 0.145mg 0%
Valine 0.173mg 0.139mg 0%
Histidine 0.079mg 0.071mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Bulgur
Bulgur
1
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 FatsFats +158.3%
Contains more OtherOther +26.5%
~equal in Protein ~3.08g
~equal in Carbs ~18.58g
~equal in Water ~77.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated fat +506.5%
Contains more Poly. FatPolyunsaturated fat +91.8%
Contains less Sat. FatSaturated fat -68.7%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.