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  6. Buckwheat groats, roasted, dry vs. Bulgur dry

Buckwheat groats, roasted, dry vs. Bulgur dry — In-Depth Nutrition Comparison

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Differences between buckwheat groats, roasted, dry and bulgur dry

  • Buckwheat groats, roasted, dry has more copper, magnesium, vitamin B2, and selenium, while bulgur dry has more manganese and fiber.
  • Bulgur dry's daily need coverage for manganese is 62% higher.
  • Bulgur dry contains 4 times less selenium than buckwheat groats, roasted, dry. Buckwheat groats, roasted, dry contains 8.4µg of selenium, while bulgur dry contains 2.3µg.

The food types used in this comparison are Buckwheat groats, roasted, dry and Bulgur, dry.

Infographic

Buckwheat groats, roasted, dry vs Bulgur dry infographic
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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 158% 5.1% 28% 93% 208% 66% 137% 1.4% 211% 46%
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 more MagnesiumMagnesium +34.8%
Contains more CopperCopper +86.3%
Contains more ZincZinc +25.4%
Contains less SodiumSodium -35.3%
Contains more SeleniumSelenium +265.2%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +28.1%
Contains more ManganeseManganese +88.4%
~equal in Iron ~2.46mg
~equal in Phosphorus ~300mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 56% 63% 96% 74% 81% 0% 0% 32%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20%
Contains more Vitamin B2Vitamin B2 +135.7%
Contains more Vitamin B5Vitamin B5 +18%
Contains more FolateFolate +55.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.232mg
~equal in Vitamin B3 ~5.114mg
~equal in Vitamin B6 ~0.342mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat groats, roasted, dry Bulgur dry DV% diff.
Manganese 1.618mg 3.048mg 62%
Copper 0.624mg 0.335mg 32%
Methionine 153mg 0.19mg 15%
Magnesium 221mg 164mg 14%
Vitamin B2 0.271mg 0.115mg 12%
Selenium 8.4µg 2.3µg 11%
Fiber 10.3g 12.5g 9%
Choline 54.2mg 28.1mg 5%
Zinc 2.42mg 1.93mg 4%
Vitamin B5 1.233mg 1.045mg 4%
Folate 42µg 27µg 4%
Potassium 320mg 410mg 3%
Phosphorus 319mg 300mg 3%
Fats 2.71g 1.33g 2%
Calcium 17mg 35mg 2%
Vitamin K 1.9µg 2%
Saturated fat 0.591g 0.232g 2%
Monounsaturated fat 0.828g 0.173g 2%
Polyunsaturated fat 0.828g 0.541g 2%
Protein 11.73g 12.29g 1%
Vitamin B1 0.224mg 0.232mg 1%
Vitamin B6 0.353mg 0.342mg 1%
Calories 346kcal 342kcal 0%
Net carbs 64.65g 63.37g N/A
Carbs 74.95g 75.87g 0%
Iron 2.47mg 2.46mg 0%
Sugar 0.41g N/A
Sodium 11mg 17mg 0%
Vitamin E 0.06mg 0%
Vitamin B3 5.135mg 5.114mg 0%
Tryptophan 0.17mg 0.19mg 0%
Threonine 0.448mg 0.354mg 0%
Isoleucine 0.441mg 0.455mg 0%
Leucine 0.736mg 0.83mg 0%
Lysine 0.595mg 0.339mg 0%
Phenylalanine 0.461mg 0.58mg 0%
Valine 0.6mg 0.554mg 0%
Histidine 0.273mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 3% 75% 8% 2%
Protein: 11.73 g
Fats: 2.71 g
Carbs: 74.95 g
Water: 8.41 g
Other: 2.2 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 FatsFats +103.8%
Contains more OtherOther +45.7%
~equal in Protein ~12.29g
~equal in Carbs ~75.87g
~equal in Water ~9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.591 g
Monounsaturated fat: Mono. Fat 0.828 g
Polyunsaturated fat: Poly. Fat 0.828 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 more Mono. FatMonounsaturated fat +378.6%
Contains more Poly. FatPolyunsaturated fat +53%
Contains less Sat. FatSaturated fat -60.7%

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 groats, roasted, dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170685/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.