Comparing Nutrients in 500 calories Buckwheat Flour VS Bulgur

Weight per 500 calories

• Buckwheat Flour: 149g
• Bulgur: 146g

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

Which food has more nutrients per 500 calories - Buckwheat Flour or Bulgur?

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.62% 0.11g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	4.45% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	85.3% 111g	130g per day for Men 19-50 years
Sugars	5.35% 3.9g	0.83% 0.6g	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	% 2.54g	NA	g per day for Men 19-50 years
Fiber	39.3% 15g	48% 18.3g	38g per day for Men 19-50 years
Protein	33.6% 19g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.18mg	46.7% 7.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75% 22.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.6μg	9.87% 39.5μg	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	3.2% 0.48mg	0.58% 0.088mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	85.4% 0.77mg	54.4% 0.49mg	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	75.7% 6.06mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	89% 375mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	194% 4.46mg	2.3mg per day for Men 19-50 years
Molybdenum	148% 66.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72% 503mg	62.7% 439mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	6.1% 3.36μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	1.66% 25mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.66mg	25.7% 2.82mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Buckwheat Flour vs Bulgur:

• Whole-groat Buckwheat Flour has 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 3.8 times more Vitamin K than Dry Bulgur.
• While Dry Bulgur contains 2.3 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Buckwheat Flour vs Bulgur:

• Whole-groat Buckwheat Flour has 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.
• While Dry Bulgur contains 1.5 times more Manganese than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Bulgur have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-groat Buckwheat Flour has 3.2 times more Omega 3, 1.7 times more Omega 6 and 6.5 times more Sugars than Dry Bulgur.
• Both Whole-groat Buckwheat Flour and Dry Bulgur have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Whole-groat Buckwheat Flour as well as Dry Bulgur have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.