Wheat, hard white vs. Bulgur, dry vs. Buckwheat
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.
Buckwheat has the most protein of the foods compared, at 13.3 g per 100g.
| Nutrient | Wheat, hard white | Bulgur, dry | Buckwheat |
|---|---|---|---|
| Protein | 11.3 G | 12.3 G | 13.3 G |
| Total lipid (fat) | 1.7 G | 1.3 G | 3.4 G |
| Carbohydrate, by difference | 75.9 G | 75.9 G | 71.5 G |
| Energy | 342 KCAL | 342 KCAL | 343 KCAL |
| Total Sugars | 0.41 G | 0.41 G | - |
| Fiber, total dietary | 12.2 G | 12.5 G | 10 G |
| Calcium, Ca | 32 MG | 35 MG | 18 MG |
| Iron, Fe | 4.6 MG | 2.5 MG | 2.2 MG |
| Potassium, K | 432 MG | 410 MG | 460 MG |
| Sodium, Na | 2 MG | 17 MG | 1 MG |
| Vitamin D (D2 + D3), International Units | 0 IU | 0 IU | 0 IU |
| Cholesterol | 0 MG | 0 MG | 0 MG |
| Fatty acids, total saturated | 0.28 G | 0.23 G | 0.74 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.