Comparing Nutrients in 100 calories Bulgur VS Buckwheat Flour

Weight per 100 calories

• Bulgur: 29g
• Buckwheat Flour: 30g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Bulgur or Buckwheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Bulgur	13%	3%	84%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Bulgur	Buckwheat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	1.32% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.2% 21g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	1.07% 0.78g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	9.6% 3.65g	7.86% 3g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Bulgur	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.65% 0.068mg	10.4% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.35% 1.5mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	2.63% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15% 4.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.97% 7.9μg	4.03% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.12% 0.018mg	0.64% 0.096mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.56μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulgur	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1.02% 10.2mg	1.22% 12.2mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9% 0.72mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	26.3% 0.61mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	29.6% 13.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.7mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	5.07% 172mg	3400mg per day for Men 19-50 years
Selenium	1.22% 0.67μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.97mg	0.22% 3.3mg	1500mg per day for Men 19-50 years
Zinc	5.13% 0.56mg	8.47% 0.93mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	0.09% 3.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Bulgur vs Buckwheat Flour:

• Dry Bulgur has 2.3 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 3.8 times more Vitamin K than Dry Bulgur.
• Both Dry Bulgur and Whole-groat Buckwheat Flour have similar amounts of Vitamin B3 per 100 kcal.
• Both Dry Bulgur as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Bulgur vs Buckwheat Flour:

• Dry Bulgur has 1.5 times more Manganese than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.6 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.4 times more Potassium, 2.5 times more Selenium and 1.7 times more Zinc than Dry Bulgur.
• Both Dry Bulgur and Whole-groat Buckwheat Flour have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Bulgur has 1.2 times more Fiber than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 3.2 times more Omega 3, 1.7 times more Omega 6 and 6.5 times more Sugars than Dry Bulgur.
• Both Dry Bulgur and Whole-groat Buckwheat Flour have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Dry Bulgur as well as Whole-groat Buckwheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.