Ingredient swap
Buckwheat Flour vs Bulgur Wheat
Buckwheat Flour has 12.6 g protein and 335 calories per 100 g; bulgur wheat has 12.3 g and 342. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of buckwheat flour (120 g) ≈ ¾ cup of bulgur wheat.
Side by side
| Per 100 g | Buckwheat Flour | Bulgur Wheat |
|---|---|---|
| Calories | 335 | 342 |
| Protein | 12.6 g | 12.3 g |
| Carbs | 70.6 gbetter | 75.9 g |
| Fat | 3.1 g | 1.3 g |
| Fiber | 10 g | 12.5 gbetter |
| Sugar | 2.6 g | 0.4 gbetter |
| Sodium | 11 mgbetter | 17 mg |
| 1 cup weighs | 120 g | 140 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use bulgur wheat instead of buckwheat flour?
Swap by weight, not by cup: 1 cup of buckwheat flour (120 g) ≈ ¾ cup of bulgur wheat.
Which has more protein?
Buckwheat Flour, with 12.6 g per 100 g versus 12.3 g.
Which has fewer calories?
Buckwheat Flour, with 335 calories per 100 g.