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  6. Buckwheat vs. Bulgur dry

Buckwheat vs. Bulgur dry — In-Depth Nutrition Comparison

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Important differences between buckwheat and bulgur dry

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, vitamin B3, protein, copper, iron, vitamin B6, and carbs than buckwheat.
  • Bulgur dry'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

Buckwheat vs Bulgur dry infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +221.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +365.9%
Contains more IronIron +207.5%
Contains more CopperCopper +129.5%
Contains more ZincZinc +216.4%
Contains more PhosphorusPhosphorus +328.6%
Contains more ManganeseManganese +656.3%
~equal in Selenium ~2.3µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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% 1.2% 58% 27% 96% 63% 79% 0% 4.8% 20%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +194.9%
Contains more Vitamin B3Vitamin B3 +444%
Contains more Vitamin B5Vitamin B5 +191.1%
Contains more Vitamin B6Vitamin B6 +344.2%
Contains more FolateFolate +92.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Buckwheat Bulgur dry DV% diff.
Manganese 0.403mg 3.048mg 115%
Fiber 2.7g 12.5g 39%
Phosphorus 70mg 300mg 33%
Magnesium 51mg 164mg 27%
Vitamin B3 0.94mg 5.114mg 26%
Iron 0.8mg 2.46mg 21%
Copper 0.146mg 0.335mg 21%
Vitamin B6 0.077mg 0.342mg 20%
Carbs 19.94g 75.87g 19%
Protein 3.38g 12.29g 18%
Vitamin B1 0.04mg 0.232mg 16%
Vitamin B5 0.359mg 1.045mg 14%
Calories 92kcal 342kcal 13%
Zinc 0.61mg 1.93mg 12%
Potassium 88mg 410mg 9%
Vitamin B2 0.039mg 0.115mg 6%
Calcium 7mg 35mg 3%
Folate 14µg 27µg 3%
Polyunsaturated fat 0.188g 0.541g 2%
Fats 0.62g 1.33g 1%
Sodium 4mg 17mg 1%
Choline 20.1mg 28.1mg 1%
Protein per 100 calories 3.7g 3.6g N/A
Calories per 10 g protein 272kcal 278kcal N/A
Weight per 100 calories 109g 29g N/A
Net carbs 17.24g 63.37g N/A
Sugar 0.9g 0.41g N/A
Vitamin E 0.09mg 0.06mg 0%
Selenium 2.2µg 2.3µg 0%
Vitamin K 1.9µg 1.9µg 0%
Saturated fat 0.134g 0.232g 0%
Monounsaturated fat 0.188g 0.173g 0%
Tryptophan 0.049mg 0.19mg 0%
Threonine 0.129mg 0.354mg 0%
Isoleucine 0.127mg 0.455mg 0%
Leucine 0.212mg 0.83mg 0%
Lysine 0.172mg 0.339mg 0%
Methionine 0.044mg 0.19mg 0%
Phenylalanine 0.133mg 0.58mg 0%
Valine 0.173mg 0.554mg 0%
Histidine 0.079mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +740.3%
Contains more ProteinProtein +263.6%
Contains more FatsFats +114.5%
Contains more CarbsCarbs +280.5%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -42.2%
Contains more Poly. FatPolyunsaturated fat +187.8%
~equal in Monounsaturated fat ~0.173g

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 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.