Comparing Nutrients in 500 calories Boiled Bulgur VS Boiled Buckwheat

Weight per 500 calories

• Boiled Bulgur: 602g
• Boiled Buckwheat: 544g

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

Discover which food has more nutrients per 500 calories - Boiled Bulgur or Boiled Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Boiled Bulgur	14%	2%	84%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Boiled Bulgur	Boiled Buckwheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	3.47% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	2.28% 0.73g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	5.56% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	83.4% 108g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	6.75% 4.9g	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	0.75% 0.54g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	71.3% 27g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	33% 18.6g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Bulgur	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.6% 0.34mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.02mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	19% 76μg	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	0.4% 0.06mg	3.26% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bulgur	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	6.02% 60.2mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	88% 0.79mg	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	72.3% 5.8mg	54.3% 4.35mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	95% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.4% 241mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	6.57% 3.6μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	12.7% 468g	11% 411g	3700g per day for Men 19-50 years

Boiled Bulgur VS Boiled Buckwheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Bulgur or Boiled Buckwheat?

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

• 500 calories of Boiled Bulgur have 1.6 times more Vitamin B1 and 1.4 times more Vitamin B9 than Boiled Buckwheat.
• While 500 kcal of Cooked Buckwheat Groats contain 1.3 times more Vitamin B2 than Cooked Bulgur.
• Both Boiled Bulgur and Boiled Buckwheat provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 calories.
• Both Cooked Bulgur as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled Bulgur vs Boiled Buckwheat:

• 500 calories of Boiled Bulgur have 1.3 times more Iron and 1.7 times more Manganese than Boiled Buckwheat.
• While 500 kcal of Cooked Buckwheat Groats contain 1.8 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus and 3.3 times more Selenium than Cooked Bulgur.
• Both Boiled Bulgur and Boiled Buckwheat contain similar levels of Potassium, Zinc and Water per 500 calories.
• 500 calories of Boiled Bulgur lack sufficient amounts of Selenium
• Both Cooked Bulgur as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Bulgur have 1.8 times more Fiber than Boiled Buckwheat.
• Both Boiled Bulgur and Boiled Buckwheat offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Cooked Bulgur as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.