Buckwheat vs Bulgur
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Buckwheat vs Bulgur: nutrition per 100 g
| Per 100 g | Buckwheat | Bulgur |
|---|---|---|
| Calories | 356 kcal | 372 kcal |
| Protein | 11.1 g | 11.8 g |
| Carbohydrate | 71.1 g | 75.9 g |
| Fat | 3 g | 2.4 g |
| Fibre | 4 g | 11.7 g |
| Allergens | None listed | Wheat |
Vitamins and minerals per 100 g
| Nutrient | Buckwheat | Bulgur |
|---|---|---|
| Calcium, Ca | 13.64 mg | 34.11 mg |
| Copper, Cu | 0.48 mg | 0.38 mg |
| Folate, DFE | 30 ug | 27 ug |
| Folate, food | 30 ug | 27 ug |
| Folate, total | 30 ug | 27 ug |
| Iron, Fe | 2.44 mg | 2.63 mg |
| Magnesium, Mg | 203 mg | 118.9 mg |
| Manganese, Mn | 1.23 mg | 2.64 mg |
| Niacin | 5.37 mg | 5.18 mg |
| Pantothenic acid | 1.23 mg | 1.05 mg |
| Phosphorus, P | 373.7 mg | 312.1 mg |
| Potassium, K | 414.5 mg | 358.3 mg |
| Riboflavin | 0.18 mg | 0.12 mg |
| Selenium, Se | 13.6 ug | 2.3 ug |
| Sodium, Na | 0 mg | 2.18 mg |
| Thiamin | 0.54 mg | 0.23 mg |
| Vitamin A, IU | 0 iu | 9 iu |
| Vitamin B-6 | 0.28 mg | 0.22 mg |
| Zinc, Zn | 2.24 mg | 2.15 mg |
Bulgur is higher in fibre. Reach for Bulgur when you want more fibre for fullness and digestion.
Bottom line
Per 100 g, Buckwheat provides 356 kcal, 11.1 g protein, 71.1 g carbohydrate, 3 g fat and 4 g fiber; Bulgur provides 372 kcal, 11.8 g protein, 75.9 g carbohydrate, 2.4 g fat and 11.7 g fiber.
Looking beyond the macronutrients, Buckwheat is the better source of selenium, magnesium (see the vitamins and minerals table below).
Bulgur is cracked whole wheat, so it contains gluten and a lot of fiber; buckwheat is gluten-free and much higher in magnesium.
In short: for fiber and digestion, Bulgur. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.