Buckwheat vs bulgur: which is healthier?
Bulgur is more nutrient-dense, scoring 51/100 against 46/100 for buckwheat. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Buckwheat
92 kcal per 100 g. 1 cup cooked: 168 g
Bulgur
83 kcal per 100 g. 1 cup cooked: 182 g
Higher scoreWhich to pick for your goal
- Fewer caloriesAbout even92 vs 83 kcal per 100 g
- More proteinAbout even3.4 vs 3.1 g per 100 g
- More fiberBulgur2.7 vs 4.5 g per 100 g
- Less sugarBulgur0.9 vs 0.1 g per 100 g
- More potassiumBuckwheat88 vs 68 mg per 100 g
- Less saturated fatAbout even0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Buckwheat, 100 g | Bulgur, 100 g | Buckwheat, 168 g | Bulgur, 182 g |
|---|---|---|---|---|
| Calories | 92 kcal | 83 kcal | 155 kcal | 151 kcal |
| Protein | 3.4 g | 3.1 g | 5.7 g | 5.6 g |
| Carbohydrates | 20 g | 19 g | 33 g | 34 g |
| Sugars | 0.9 g | 0.1 g | 1.5 g | 0.2 g |
| Fiber | 2.7 g | 4.5 g | 4.5 g | 8.2 g |
| Fat | 0.6 g | 0.2 g | 1 g | 0.4 g |
| Saturated fat | 0.1 g | <0.1 g | 0.2 g | <0.1 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 88 mg | 68 mg | 148 mg | 124 mg |
| Iron | 0.8 mg | 1 mg | 1.3 mg | 1.7 mg |
| Calcium | 7 mg | 10 mg | 12 mg | 18 mg |
| Magnesium | 51 mg | 32 mg | 86 mg | 58 mg |
| Sodium | 4 mg | 5 mg | 6.7 mg | 9.1 mg |
Last updated . Scores use the HowHealthyIs Score method.