Buckwheat groats vs Bulgur
Nutrition comparison per 100 g serving
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Buckwheat groats wins in 19 out of 29 nutrient categories
Buckwheat groats: 19
vs
Bulgur: 5
(5 ties)
Overview
| Nutrient | Buckwheat groats | Bulgur | Winner |
|---|---|---|---|
| Calories | 346 cal | 83 cal | |
| Protein | 11.7 g | 3.1 g | |
| Carbs | 75.0 g | 18.6 g | |
| Fat | 2.7 g | 0.2 g | |
| Fiber | 10.3 g | 4.5 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Buckwheat groats | Bulgur | Winner |
|---|---|---|---|
| Choline, total | 54.2 MG | 6.9 MG | |
| Folate, total | 42 UG | 18 UG | |
| Niacin | 5.1 MG | 1 MG | |
| Pantothenic acid | 1.2 MG | 0.3 MG | |
| Riboflavin | 0.3 MG | 0.0 MG | |
| Thiamin | 0.2 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.4 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.0 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0.5 UG |
Minerals
| Mineral | Buckwheat groats | Bulgur | Winner |
|---|---|---|---|
| Calcium, Ca | 17 MG | 10 MG | |
| Copper, Cu | 0.6 MG | 0.1 MG | |
| Iron, Fe | 2.5 MG | 1.0 MG | |
| Magnesium, Mg | 221 MG | 32 MG | |
| Manganese, Mn | 1.6 MG | 0.6 MG | |
| Phosphorus, P | 319 MG | 40 MG | |
| Potassium, K | 320 MG | 68 MG | |
| Selenium, Se | 8.4 UG | 0.6 UG | |
| Sodium, Na | 11 MG | 5 MG | |
| Zinc, Zn | 2.4 MG | 0.6 MG |