I used to think buckwheat and bulgur were similar, but they’re as distinct as night and day. Both grains bring unique flavours, uses, and nutritional advantages to the table, but their origin and what they naturally contain are what sets them apart.
Buckwheat isn’t even related to wheat—it’s a pseudocereal connected to plants like sorrel and rhubarb, making it completely gluten-free. Bulgur wheat, however, is a wheat product, so it’s not gluten-free.
In cooking, I reach for buckwheat when I want something richer in magnesium, phosphorus, and copper. But bulgur wins when I need something lower in carbs, packed with fiber, iron, vitamin B1, and manganese. Plus, its low glycemic index helps with steady energy.
From this comparison, I’ve discovered how each grain fits into different meals—and that little difference significantly impacts overall health.
Before we talk about how they’re different, let’s quickly go over what each grain is.
🌾What is Buckwheat?
I first tried buckwheat while exploring eastern Asia, and I’ve loved it ever since. Though it’s called a cereal, it’s a pseudocereal from the knotweed family, related to rhubarb and sorrel. It’s been cultivated for over 6000 years, especially in Asia and Eastern Europe. It has grown into a highly valued part of many cuisines.
What makes it special? It’s gluten-free, rich in amino acids, fiber, and protein, and packed with magnesium, niacin, and manganese, making it an excellent dietary option.
Buckwheat is versatile and nutritious, from hearty porridge to groats or even ground into flour. I love preparing it for breakfast or mixing it into salads. It’s an excellent source of vitamins, carbohydrates, and minerals, and fits perfectly into a balanced diet. Whether you’re avoiding gluten, exploring different grains, or want something good and nutritious, buckwheat is a solid pick that’s stood the test of time, from the ancient world to our plates today.
Curious how buckwheat compares with other grains? I’ve found it super versatile and easy to love, especially after seeing how it stacks up in comparisons like Buckwheat vs Oats. Suppose you’re after a gluten-free, wholesome, and nutrient-rich pick. In that case, the Buckwheat Complete Guide is a helpful starting point to explore this timeless grain in your daily routine.
🌾 What is Bulgur?
Bulgur is a nutritious whole grain made from wheat. It’s created by partially boiling, drying, and cracking wheat berries into small pieces. Bulgur has been a staple food in Mediterranean and Middle Eastern cuisines for thousands of years. It’s versatile, used in everything from salads to breakfast cereals or even baked goods.
What’s excellent about bulgur is how quick and easy it is to prepare—soak in water or cook for a bit. It has a mild taste and works well in dishes like tabbouleh salad, pilafs, kheer, and veggie burgers. As a whole grain, bulgur is rich in carbohydrates, proteins, dietary fiber, and key minerals and vitamins, making it a wholesome choice for any meal.
👀 Appearance
First Look at the Grains
Working with whole grains in my kitchen, I’ve noticed how buckwheat and bulgur look similar in size when uncooked, but their appearance tells a different story. Buckwheat has clean, heart-shaped seeds, while bulgur breaks into rough, ununiform pieces. The color difference is clear, too—bulgur glows in a golden yellow shade, and buckwheat carries a deep, warm brown color.
Changes After Cooking
Both grains expand, burst, and open a little when cooked, yet stay true to their original color. I’ve seen buckwheat turn slightly mushy while bulgur holds its form better. It’s a small but clear change in appearance that’s easy to notice while preparing meals.
Cooked buckwheat and cooked bulgur are displayed side by side for comparison.
😋 Taste and Texture
In my experience, buckwheat has a stronger flavor than Bulgur, with a sour and bitter taste. Conversely, Bulgur is mild and blends easily with other ingredients, often going unnoticed.
Regarding texture, buckwheat tends to be more mushy and pasty, while Bulgur stays light and fluffy.
Both grains are similar once cooked, but buckwheat has a nutty note, especially in its groats form, while Bulgur has a wheat-like feel.
💪 Nutrition
From my experience, buckwheat and bulgur are my go-to choices when I need clean, nutrient-dense food that supports weight loss, digestive health, and boosts metabolism. What makes them great is their natural protein, dietary fiber, and amino acid content that keeps my energy stable and helps with immune functions and skin health. If you’re dealing with gluten intolerance or celiac disease, buckwheat is naturally gluten-free, which makes it an easy pick.
They’re loaded with essential vitamins like vitamin B complex, vitamin D, vitamin E, and vitamin K, along with key minerals such as magnesium, potassium, calcium, iron, zinc, phosphorus, and selenium. Whether focusing on daily needs, daily coverage, or watching your glycemic index, these grains fit into your routine smoothly.
Nutrient Comparison Table (Per 100g Cooked)
| Nutrient | Buckwheat | Bulgur |
|---|---|---|
| Calories | 92 kcal | 83 kcal |
| Protein | 3.38 g | 3.08 g |
| Fat | 0.62 g | 0.24 g |
| Carbohydrates | 19.94 g | 18.58 g |
| Dietary Fiber | 2.7 g | 4.5 g |
| Net Carbs | 17.24 g (calculated) | 14.08 g (calculated) |
| Glycemic Index | 51 (average estimate) | 47 (average estimate) |
| Magnesium | 51 mg (13% DV) | 32 mg (8% DV) |
| Calcium | 7 mg (1% DV) | 18 mg (1% DV) |
| Iron | 0.8 mg (4% DV) | 1.09 mg (6% DV) |
| Phosphorus | 70 mg (6% DV) | 57 mg (5% DV) |
| Selenium | 2.2 mcg (4% DV) | 0.8 mcg (1% DV) |
| Vitamin B1 | 0.1 mg (8% DV) | 0.1 mg (8% DV) |
| Vitamin K | 1.9 mcg (2% DV) | 1.9 mcg (2% DV) |
| Folate | 14 mcg (4% DV) | 27 mcg (7% DV) |
| Choline | 9.9 mg (2% DV) | 8.4 mg (2% DV) |
✅ Sources:
⚖️ How These Grains Affect Your Body
Grain Gains from My Plate
Having included buckwheat and bulgur in my meals—from breakfast bowls to quick salads—I’ve seen their unique health impacts firsthand. These cereal grains, often consumed for energy, are far from equal.
Buckwheat, a whole, unprocessed, gluten-free grain, contains polyphenols like quercetin and rutin that support cardiovascular health and help reduce inflammatory markers. In contrast, bulgur, commonly used in tabbouleh, is a healthier take on wheat with a light process that retains dietary fiber and protein while reducing calories and fat.
Balancing Blood Sugar Naturally
From my experience, buckwheat and bulgur are good choices for keeping blood sugar steady. Their glycemic index (GI) scores are around 45 and 55, depending on how they’re made. That means they don’t cause big sugar spikes like some other foods. They give me steady energy, especially when eaten in moderation.
Don’t believe everything on social media—both grains are healthy, and their difference is negligible. Just pick the one that feels right for you.
Happy Gut, Strong Body
From my own experience, eating buckwheat and bulgur has helped my digestion feel better. Both are high in fiber, easing constipation and keeping your stomach healthy. Some say they may even help lower the risk of specific health problems like colorectal cancer and diverticular disease. Just remember—bulgur has gluten, so it’s not for people with celiac issues. Buckwheat, on the other hand, is a safe gluten-free option. These grains also give you protein, potassium, and calcium, making them a bright and healthy meal choice.
🕒 Cook Time & Methods
From my own kitchen experience, both buckwheat and bulgur are relatively quick to make, but each has its own ideal cooking method. I often switch between the Stove, Instant Pot, and Rice Cooker, depending on how much time I have. I’ve learned that soaking the grains before can help, especially with buckwheat, which typically takes a bit longer.
- Buckwheat
- Stovetop (without soaking): 25-30 minutes
- Rice cooker: 20 minutes
- Instant Pot: 15 minutes
- Bulgur
- Stovetop: 15-18 minutes
- Rice cooker: 15 minutes
- Instant Pot: 15 minutes
In my daily cooking, bulgur is quicker and easier to prepare since it’s often pre-steamed and cooks faster. But both grains are great, depending on your tools and how much effort you want to put in!
💰 Cost
(April, 2025)
The cost difference between buckwheat and bulgur is significant. In my recent shopping experience at a local grocery store in California, I found buckwheat priced at $1.70 per pound. At the same time, bulgur was available for $0.40 per pound—a difference of $1.30.
Opting for bulk bins can help you save money on these ingredients. If you can access bulk sections, it’s a great way to purchase these grains and keep your meals budget-friendly.
🥗 Recipes
Buckwheat
Buckwheat is incredibly versatile. You can use it in breakfast foods, like porridge or pancakes, and in delicious grain salads and soups. I love baking with buckwheat flour, especially for making Soba Noodles, a traditional Japanese dish. There are many recipes online to try and get creative with this grain.
Fluffy, fruity, and full of goodness—your new favorite muffin!
Soft and hearty gluten-free buckwheat bread is perfect for everyday meals.
Fluffy and hearty pancakes made with buckwheat flour.
A nutritious salad featuring roasted buckwheat, vegetables, and herbs.
A unique twist on classic cookies using buckwheat flour for added flavor.
Bulgur
Bulgur shines in side dishes, grain bowls, and even hot breakfast cereal. It’s also great in salads and soups. I’ve seen many great recipes on the web using bulgur, and it’s often used in Mediterranean-style dishes. It’s an easy and healthy choice for any meal!
A bright, herby whole-grain side dish featuring lemon and dill.
A hearty, vegetarian pilaf with roasted vegetables and chickpeas.
A classic Middle Eastern salad with bulgur, parsley, mint, and lemon.
❓ Frequently Asked Questions
After years of cooking with buckwheat and bulgur, I’ve realized it’s not just about taste but your needs. Whether you’re after a gluten-free lifestyle, better nutrition, or heart-friendly grains, here’s what I’ve learned and recommended.
Can I swap buckwheat for bulgur?
Absolutely! Buckwheat is an excellent substitute for bulgur, especially if you’re gluten-sensitive. Though it’s technically a seed, it cooks like a grain and fits into farro, brown rice, or pearl barley recipes. I love using it in warm bowls—adapt the cooking method and amount to your recipe.
Which has more calories or benefits?
Buckwheat has about 15 to 20 more calories per serving but packs protein, complex carbohydrates, dietary fibre, and B vitamins—perfect for lasting energy. It’s a little powerhouse.
What’s better for gluten issues?
Go with buckwheat. Even though bulgur is made from wheat, buckwheat has zero gluten. It’s a pseudocereal unrelated to cereal grains, more like rhubarb and sorrel. Buckwheat originated in China and travelled through the Middle East, Europe, and the New World.
Is bulgur better for heart health?
Yes, Bulgur may support better heart health because it’s high in fiber and has a lower glycemic index (GI 46) than buckwheat (GI 55). This helps manage blood sugar, which is essential for people with diabetes. It’s also less processed and often part of cholesterol-friendly diets. Just pair it with a healthy lifestyle, like regular exercise and fewer saturated fats, to get the full benefits.
🔚 Final Thoughts
When it comes to buckwheat vs. bulgur, the main difference is that bulgur comes from wheat, so it contains gluten, while buckwheat is gluten-free. Both are healthy and packed with protein, dietary fiber, vitamins, and minerals. Personally, I enjoy both, but your choice depends on your preferences—whether you need a gluten-free option or love the texture of bulgur.
I hope this guide has been helpful, and if you have any questions, drop them in the comments below!