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  6. Bulgur vs. Groat

Bulgur vs. Groat — In-Depth Nutrition Comparison

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Differences between bulgur and groat

  • 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.

The food types used in this comparison are Bulgur, cooked and Buckwheat.

Infographic

Bulgur vs Groat 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.
Bulgur
Bulgur
0
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%
Groat
Groat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +621.9%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +576.5%
Contains more IronIron +129.2%
Contains more CopperCopper +1366.7%
Contains more ZincZinc +321.1%
Contains more PhosphorusPhosphorus +767.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +113.5%
Contains more SeleniumSelenium +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.
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%
Groat
Groat
6
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% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +77.2%
Contains more Vitamin B2Vitamin B2 +1417.9%
Contains more Vitamin B3Vitamin B3 +602%
Contains more Vitamin B5Vitamin B5 +258.4%
Contains more Vitamin B6Vitamin B6 +153%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Groat DV% diff.
Copper 0.075mg 1.1mg 114%
Magnesium 32mg 231mg 47%
Phosphorus 40mg 347mg 44%
Vitamin B3 1mg 7.02mg 38%
Vitamin B2 0.028mg 0.425mg 31%
Manganese 0.609mg 1.3mg 30%
Fiber 4.5g 10g 22%
Protein 3.08g 13.25g 20%
Carbs 18.58g 71.5g 18%
Vitamin B5 0.344mg 1.233mg 18%
Zinc 0.57mg 2.4mg 17%
Iron 0.96mg 2.2mg 16%
Selenium 0.6µg 8.3µg 14%
Calories 83kcal 343kcal 13%
Potassium 68mg 460mg 12%
Vitamin B6 0.083mg 0.21mg 10%
Polyunsaturated fat 0.098g 1.039g 6%
Fats 0.24g 3.4g 5%
Vitamin B1 0.057mg 0.101mg 4%
Folate 18µg 30µg 3%
Saturated fat 0.042g 0.741g 3%
Monounsaturated fat 0.031g 1.04g 3%
Calcium 10mg 18mg 1%
Choline 6.9mg 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 269kcal 259kcal N/A
Weight per 100 calories 120g 29g N/A
Unsaturated / Saturated Fat ratio 3.1 2.8 N/A
Net carbs 14.08g 61.5g N/A
Sugar 0.1g N/A
Sodium 5mg 1mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.048mg 0.192mg 0%
Threonine 0.089mg 0.506mg 0%
Isoleucine 0.114mg 0.498mg 0%
Leucine 0.208mg 0.832mg 0%
Lysine 0.085mg 0.672mg 0%
Methionine 0.048mg 0.172mg 0%
Phenylalanine 0.145mg 0.52mg 0%
Valine 0.139mg 0.678mg 0%
Histidine 0.071mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Groat
Groat
4
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
Contains more WaterWater +697.5%
Contains more ProteinProtein +330.2%
Contains more FatsFats +1316.7%
Contains more CarbsCarbs +284.8%
Contains more OtherOther +517.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +3254.8%
Contains more Poly. FatPolyunsaturated fat +960.2%

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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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.