Buckwheat vs Bulgur: Nutrition & Calories Compare


Buckwheat vs Bulgur
Nutrition Facts
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Buckwheat vs Bulgur 100g Compare
per 100g | Buckwheat | Bulgur |
---|---|---|
Calories | 343 | 342 |
Carbohydrates | 71.13 g | 75.87 g |
Fat | 3.04 g | 1.33 g |
Saturated fat | 0.2 g | 0.23 g |
Dietary fiber | 4.05 g | 12.5 g |
Protein | 11.07 g | 12.29 g |
Water | 12.95 g | 9 g |
Calcium | 13.64 mg | 35 mg |
Iron | 2.444 mg | 2.46 mg |
Magnessium | 203 mg | 164 mg |
Potassium | 414.5 mg | 410 mg |
Vitaminium B1 (Thiamine) | 0.539 mg | 0.232 mg |
Vitaminium B2 (riboflavin) | 0.178 mg | 0.115 mg |
Vitaminium B3 (Niacin) | 5.366 mg | 5.114 mg |
Vitaminium B6 | 0.278 mg | 0.342 mg |
Vitaminium B9 (Folic acid) | 30 mg | 0.027 mg |
Discover the World of Whole Grains: Buckwheat vs Bulgur
When it comes to choosing whole grains for your diet, the variety can be overwhelming. Among the plethora of options, buckwheat and bulgur stand out not only for their nutritional benefits but also for their unique histories and culinary uses. Let's dive into the fascinating worlds of these grains, compare their nutritional profiles, and explore how they can fit into your meals.
Unveiling Buckwheat: Not Your Average Grain
Contrary to what its name suggests, buckwheat is not related to wheat and is, in fact, a gluten-free seed. It's a part of the rhubarb family and has been cultivated for over 5,000 years. Buckwheat is revered in many cultures for its robust, nutty flavor and is a staple in Eastern European, Russian, and Asian cuisines. From soba noodles in Japan to buckwheat pancakes in Russia, it's a versatile ingredient that adds depth to any dish.
Bulgur: A Middle Eastern Delight
Bulgur, on the other hand, is a type of whole wheat that has been cleaned, parboiled, dried, and then cracked. Its roots can be traced back to the Mediterranean and Middle Eastern regions, where it's been a diet staple for thousands of years. Bulgur cooks quickly, making it a convenient choice for busy households. It's commonly found in traditional dishes such as tabbouleh and pilafs, offering a light, nutty flavor that complements a variety of recipes.
Nutritional Face-Off
When comparing buckwheat and bulgur, their nutritional profiles are somewhat similar, yet each has its own set of benefits. Both are low in fat and high in fiber and protein, making them excellent choices for those looking to maintain or lose weight. Buckwheat edges ahead slightly in protein content with 13.25 grams per 100 grams, compared to bulgur's 12.29 grams, making it slightly more appealing for those looking to increase their protein intake.
However, bulgur boasts a higher fiber content, with 12.5 grams per 100 grams versus buckwheat's 10 grams. Fiber is crucial for digestive health and can help you feel fuller longer. Additionally, bulgur has a slight advantage in calcium and iron content, which are essential for bone health and oxygen transport in the body, respectively.
Both grains are rich in magnesium, a mineral vital for muscle function and bone health, with buckwheat containing a higher amount. They are also free of cholesterol, making them heart-healthy choices.
Culinary Uses and Versatility
Buckwheat and bulgur can be used interchangeably in many recipes, depending on your dietary needs and taste preferences. Buckwheat flour is an excellent gluten-free option for baking, while whole buckwheat groats can be used in salads, soups, and as a rice alternative. Bulgur, with its quicker cooking time, is perfect for when you need a nutritious meal without the wait. It's excellent in salads, stuffings, and even as a breakfast cereal.
Conclusion: Which Grain Reigns Supreme?
Choosing between buckwheat and bulgur ultimately comes down to personal preference and dietary requirements. For those avoiding gluten, buckwheat is a clear winner. However, if you're looking for a grain that cooks quickly and is slightly higher in fiber and minerals, bulgur might be your best bet. Both grains offer a wealth of nutritional benefits and can be a delicious addition to your diet. Why not experiment with both and discover which one you prefer?
Whether you're a fan of the nutty, robust flavor of buckwheat or the light, nutty essence of bulgur, incorporating these grains into your meals can boost your nutritional intake and add variety to your diet. So, go ahead and give them a try – your taste buds and your health will thank you!
Buckwheat 100g
343kcalCalories source
- 80% CARBS.
- 12% PROTEIN
- 8% FAT
Bulgur 100g
342kcalCalories source
- 83% CARBS
- 13% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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