Buckwheat groats vs Bulgur: Which Is Healthier?

Buckwheat groats and bulgur belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare buckwheat groats and bulgur and help you learn more about their similarities and differences.

Buckwheat groats

Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.

Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.

Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.

Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.

Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Bulgur

Bulgur (Triticum aestivum) is a type of whole wheat that is made by steaming, drying, and then coarsely grinding wheat berries.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Bulgur is a staple ingredient in Middle Eastern and Mediterranean cuisines, often used in dishes such as tabbouleh and kibbeh. It can also be used in soups, stews, and as a stuffing. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Bulgur is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Bulgur is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Buckwheat groats vs Bulgur Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing buckwheat groats vs bulgur.

This comparison will start by comparing the caloric value of buckwheat groats and bulgur and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Buckwheat groats vs Bulgur Calories

Most calories in grains come from carbs.

Comparing bulgur vs buckwheat groats for weight loss, bulgur is slightly lower in calories, with 342 calories per 100 grams, compared to 346 calories per 100 grams of buckwheat groats.

However, both buckwheat groats and bulgur can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Buckwheat groats vs Bulgur Protein

Grains and most grain products, including buckwheat groats and bulgur, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Bulgur offers around 5% more protein than buckwheat groats.

Bulgur has 12.3 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.

Buckwheat groats vs Bulgur Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in buckwheat groats and bulgur.

The total amount of carbohydrates is around 1% higher in bulgur than in buckwheat groats. It has 75.9 grams per 100 grams, compared to 75 grams in buckwheat groats.

There’s less sugar in bulgur than in buckwheat groats, 76% precisely.

That said, 100 grams of bulgur contains 0.4 grams of sugar, while the same amount of buckwheat groats contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in buckwheat groats and bulgur.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 12.5 grams of fiber per 100 grams, bulgur is a better source of fiber than buckwheat groats which offers 10.3 grams per 100 gram portion.

Buckwheat groats vs Bulgur Fats

Like most other grains, buckwheat groats and bulgur are low in fat.

Fats in buckwheat groats and bulgur are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in buckwheat groats and bulgur:

• Buckwheat groats: 2.7 grams per 100 grams
• Bulgur: 1.3 per 100 grams

Speaking of saturated fats, bulgur is 67% lower in saturated fats.

Bulgur and buckwheat groats contain 0.2 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Buckwheat groats vs Bulgur Vitamins Content

This section will discuss the vitamin content of buckwheat groats and bulgur.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Buckwheat groats has a higher amount of vitamin A, vitamin B1 (Thiamine), and vitamin K.

However, bulgur has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Buckwheat groats and bulgur contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins buckwheat groats and bulgur contain side by side, so you can easily compare them.

Buckwheat groats vs Bulgur Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the buckwheat groats and bulgur comparison focuses on their mineral content.

Buckwheat groats is a better source of calcium, manganese, potassium, and sodium than bulgur.

On the other hand, bulgur is a higher amount of copper, iron, magnesium, phosphorus, selenium, and zinc.

Buckwheat groats and bulgur contain the same amount of fluoride.

Check out the table below to learn how buckwheat groats and bulgur compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between buckwheat groats and bulgur.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.