Bulgur vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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The main differences between Bulgur and Marrow-stem Kale
- Bulgur has more Iron, however, Marrow-stem Kale has more Vitamin K, Vitamin C, Vitamin A RAE, Folate, Calcium, Vitamin E , Vitamin B2, and Vitamin B6.
- Daily need coverage for Vitamin K from Marrow-stem Kale is 364% higher.
- Marrow-stem Kale has 2 times less Iron than Bulgur. Bulgur has 0.96mg of Iron, while Marrow-stem Kale has 0.47mg.
Food types used in this article are Bulgur, cooked and Collards, raw.
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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.
Contains
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Iron
+104.3%
Contains
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Magnesium
+18.5%
Contains
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Phosphorus
+60%
Contains
less
Sodium
-70.6%
Contains
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Zinc
+171.4%
Contains
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Copper
+63%
Contains
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Calcium
+2220%
Contains
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Potassium
+213.2%
Contains
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Selenium
+116.7%
Equal in Manganese - 0.658
Contains
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Iron
+104.3%
Contains
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Magnesium
+18.5%
Contains
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Phosphorus
+60%
Contains
less
Sodium
-70.6%
Contains
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Zinc
+171.4%
Contains
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Copper
+63%
Contains
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Calcium
+2220%
Contains
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Potassium
+213.2%
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Selenium
+116.7%
Equal in Manganese - 0.658
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.
:
Contains
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Vitamin B3
+34.8%
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Vitamin B5
+28.8%
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Vitamin A
+250850%
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Vitamin E
+22500%
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Vitamin C
+∞%
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Vitamin B2
+364.3%
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Vitamin B6
+98.8%
Contains
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Folate
+616.7%
Contains
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Vitamin K
+87320%
Equal in Vitamin B1 - 0.054
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Vitamin B3
+34.8%
Contains
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Vitamin B5
+28.8%
Contains
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Vitamin A
+250850%
Contains
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Vitamin E
+22500%
Contains
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Vitamin C
+∞%
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Vitamin B2
+364.3%
Contains
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Vitamin B6
+98.8%
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Folate
+616.7%
Contains
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Vitamin K
+87320%
Equal in Vitamin B1 - 0.054
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+242.8%
Contains
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Fats
+154.2%
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Water
+15.3%
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Other
+291.2%
Equal in Protein - 3.02
Protein:
3.08 g
Fats:
0.24 g
Carbs:
18.58 g
Water:
77.76 g
Other:
0.34 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Carbs
+242.8%
Contains
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Fats
+154.2%
Contains
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Water
+15.3%
Contains
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Other
+291.2%
Equal in Protein - 3.02
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-23.6%
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Polyunsaturated fat
+105.1%
Equal in Monounsaturated Fat - 0.03
Saturated Fat:
0.042 g
Monounsaturated Fat:
0.031 g
Polyunsaturated fat:
0.098 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
less
Saturated Fat
-23.6%
Contains
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Polyunsaturated fat
+105.1%
Equal in Monounsaturated Fat - 0.03
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.08g | 1.42g |
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| Protein | 3.08g | 3.02g |
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| Fats | 0.24g | 0.61g |
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| Carbs | 18.58g | 5.42g |
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| Calories | 83kcal | 32kcal |
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| Sugar | 0.1g | 0.46g |
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| Fiber | 4.5g | 4g |
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| Calcium | 10mg | 232mg |
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| Iron | 0.96mg | 0.47mg |
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| Magnesium | 32mg | 27mg |
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| Phosphorus | 40mg | 25mg |
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| Potassium | 68mg | 213mg |
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| Sodium | 5mg | 17mg |
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| Zinc | 0.57mg | 0.21mg |
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| Copper | 0.075mg | 0.046mg |
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| Manganese | 0.609mg | 0.658mg |
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| Selenium | 0.6µg | 1.3µg |
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| Vitamin A | 2IU | 5019IU |
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| Vitamin A RAE | 0µg | 251µg |
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| Vitamin E | 0.01mg | 2.26mg |
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| Vitamin C | 0mg | 35.3mg |
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| Vitamin B1 | 0.057mg | 0.054mg |
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| Vitamin B2 | 0.028mg | 0.13mg |
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| Vitamin B3 | 1mg | 0.742mg |
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| Vitamin B5 | 0.344mg | 0.267mg |
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| Vitamin B6 | 0.083mg | 0.165mg |
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| Folate | 18µg | 129µg |
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| Vitamin K | 0.5µg | 437.1µg |
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| Tryptophan | 0.048mg | 0.031mg |
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| Threonine | 0.089mg | 0.086mg |
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| Isoleucine | 0.114mg | 0.1mg |
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| Leucine | 0.208mg | 0.151mg |
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| Lysine | 0.085mg | 0.117mg |
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| Methionine | 0.048mg | 0.033mg |
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| Phenylalanine | 0.145mg | 0.087mg |
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| Valine | 0.139mg | 0.12mg |
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| Histidine | 0.071mg | 0.047mg |
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| Saturated Fat | 0.042g | 0.055g |
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| Monounsaturated Fat | 0.031g | 0.03g |
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| Polyunsaturated fat | 0.098g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
147%
Minerals Daily Need Coverage Score
21%
25%
Comparison summary
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 15)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bulgur is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.