Bulgur, fat added vs. Quinoa, no added fat vs. Buckwheat groats
Side-by-side comparison of nutrient values per 100g edible portion, sourced directly from the U.S. Department of Agriculture's FoodData Central (FDC) - SR Legacy reference foods and FDC Foundation foods (April 2026 release). Each value reflects USDA's standardized laboratory analysis methodology under USDA data-documentation methodology.
Quinoa, no added fat has the most protein of the foods compared, at 4.4 g per 100g.
| Nutrient | Bulgur, fat added | Quinoa, no added fat | Buckwheat groats |
|---|---|---|---|
| Protein | 2.9 G | 4.4 G | 3.2 G |
| Total lipid (fat) | 5.1 G | 1.9 G | 4 G |
| Carbohydrate, by difference | 17.3 G | 21.2 G | 19 G |
| Energy | 121 KCAL | 120 KCAL | 118 KCAL |
| Total Sugars | 0.12 G | 0.87 G | 0.87 G |
| Fiber, total dietary | 4.2 G | 2.8 G | 2.6 G |
| Calcium, Ca | 11 MG | 17 MG | 8 MG |
| Iron, Fe | 0.9 MG | 1.5 MG | 0.76 MG |
| Potassium, K | 65 MG | 171 MG | 85 MG |
| Sodium, Na | 243 MG | 163 MG | 170 MG |
| Cholesterol | 9 MG | 0 MG | 6 MG |
| Fatty acids, total saturated | 2.1 G | 0.23 G | 1.6 G |
Values shown are per 100g edible portion from Source: USDA FoodData Central Retrieved and formatted by GetFoodFacts Editorial. For interactive comparison of up to three foods with macro bars and charts, use the main compare tool.