Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Bulgur
  5. Compare
  6. Bulgur vs. Arugula

Bulgur vs. Arugula — In-Depth Nutrition Comparison

Compare

Important differences between Bulgur and Arugula

  • Bulgur has more Manganese, and Fiber, however, Arugula has more Vitamin K, Folate, Vitamin C, Calcium, Vitamin A RAE, Potassium, and Iron.
  • Arugula's daily need coverage for Vitamin K is 90% more.
  • Bulgur has 3 times more Vitamin B3 than Arugula. Bulgur has 1mg of Vitamin B3, while Arugula has 0.305mg.

The food varieties used in the comparison are Bulgur, cooked and Arugula, raw.

Infographic

Bulgur vs Arugula infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
Bulgur
4
:
6
Arugula
Arugula
Contains less Sodium -81.5%
Contains more Zinc +21.3%
Contains more Manganese +89.7%
Contains more Selenium +100%
Contains more Calcium +1500%
Contains more Iron +52.1%
Contains more Magnesium +46.9%
Contains more Phosphorus +30%
Contains more Potassium +442.6%
Equal in Copper - 0.076
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains less Sodium -81.5%
Contains more Zinc +21.3%
Contains more Manganese +89.7%
Contains more Selenium +100%
Contains more Calcium +1500%
Contains more Iron +52.1%
Contains more Magnesium +46.9%
Contains more Phosphorus +30%
Contains more Potassium +442.6%
Equal in Copper - 0.076

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
Bulgur
3
:
7
Arugula
Arugula
Contains more Vitamin B1 +29.5%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +13.7%
Contains more Vitamin A +118550%
Contains more Vitamin E +4200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +207.1%
Contains more Vitamin B5 +27%
Contains more Folate +438.9%
Contains more Vitamin K +21620%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +13.7%
Contains more Vitamin A +118550%
Contains more Vitamin E +4200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +207.1%
Contains more Vitamin B5 +27%
Contains more Folate +438.9%
Contains more Vitamin K +21620%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
:
3
Arugula
Arugula
Contains more Protein +19.4%
Contains more Carbs +409%
Contains more Fats +175%
Contains more Water +17.9%
Contains more Other +311.8%
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +19.4%
Contains more Carbs +409%
Contains more Fats +175%
Contains more Water +17.9%
Contains more Other +311.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
:
2
Arugula
Arugula
Contains less Saturated Fat -51.2%
Contains more Monounsaturated Fat +58.1%
Contains more Polyunsaturated fat +225.5%
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -51.2%
Contains more Monounsaturated Fat +58.1%
Contains more Polyunsaturated fat +225.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Arugula Opinion
Net carbs 14.08g 2.05g Bulgur
Protein 3.08g 2.58g Bulgur
Fats 0.24g 0.66g Arugula
Carbs 18.58g 3.65g Bulgur
Calories 83kcal 25kcal Bulgur
Sugar 0.1g 2.05g Bulgur
Fiber 4.5g 1.6g Bulgur
Calcium 10mg 160mg Arugula
Iron 0.96mg 1.46mg Arugula
Magnesium 32mg 47mg Arugula
Phosphorus 40mg 52mg Arugula
Potassium 68mg 369mg Arugula
Sodium 5mg 27mg Bulgur
Zinc 0.57mg 0.47mg Bulgur
Copper 0.075mg 0.076mg Arugula
Manganese 0.609mg 0.321mg Bulgur
Selenium 0.6µg 0.3µg Bulgur
Vitamin A 2IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.01mg 0.43mg Arugula
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.057mg 0.044mg Bulgur
Vitamin B2 0.028mg 0.086mg Arugula
Vitamin B3 1mg 0.305mg Bulgur
Vitamin B5 0.344mg 0.437mg Arugula
Vitamin B6 0.083mg 0.073mg Bulgur
Folate 18µg 97µg Arugula
Vitamin K 0.5µg 108.6µg Arugula
Tryptophan 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.085mg Bulgur
Methionine 0.048mg Bulgur
Phenylalanine 0.145mg Bulgur
Valine 0.139mg Bulgur
Histidine 0.071mg Bulgur
Saturated Fat 0.042g 0.086g Bulgur
Monounsaturated Fat 0.031g 0.049g Arugula
Polyunsaturated fat 0.098g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Bulgur
Bulgur vs Groat
Groat
Bulgur
Bulgur vs Rice
Rice
Bulgur
Bulgur vs Wheat
Wheat
Arugula
Arugula vs Vegetable
Vegetable
Arugula
Arugula vs Basil
Basil
Arugula
Arugula vs Spinach raw
Spinach raw

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Bulgur
52%
Arugula
Minerals Daily Need Coverage Score
21%
Bulgur
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 15)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.6)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.