Arugula vs. Bulgur — In-Depth Nutrition Comparison
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Important differences between arugula and bulgur
- Arugula has more vitamin K, folate, vitamin C, calcium, vitamin A, potassium, and iron; however, bulgur has more manganese and fiber.
- Arugula's daily need coverage for vitamin K is 90% more.
- Bulgur has a higher glycemic index than arugula.
The food varieties used in the comparison are Arugula, raw and Bulgur, cooked.
Infographic
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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 more MagnesiumMagnesium | +46.9% |
| Contains more CalciumCalcium | +1500% |
| Contains more PotassiumPotassium | +442.6% |
| Contains more IronIron | +52.1% |
| Contains more PhosphorusPhosphorus | +30% |
| Contains more ZincZinc | +21.3% |
| Contains less SodiumSodium | -81.5% |
| Contains more ManganeseManganese | +89.7% |
| Contains more SeleniumSelenium | +100% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4200% |
| Contains more Vitamin B2Vitamin B2 | +207.1% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more Vitamin KVitamin K | +21620% |
| Contains more FolateFolate | +438.9% |
| Contains more CholineCholine | +121.7% |
| Contains more Vitamin B1Vitamin B1 | +29.5% |
| Contains more Vitamin B3Vitamin B3 | +227.9% |
| Contains more Vitamin B6Vitamin B6 | +13.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +175% |
| Contains more WaterWater | +17.9% |
| Contains more OtherOther | +311.8% |
| Contains more ProteinProtein | +19.4% |
| Contains more CarbsCarbs | +409% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +58.1% |
| Contains more Poly. FatPolyunsaturated fat | +225.5% |
| Contains less Sat. FatSaturated fat | -51.2% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 108.6µg | 0.5µg | 90% |
| Folate | 97µg | 18µg | 20% |
| Vitamin C | 15mg | 0mg | 17% |
| Calcium | 160mg | 10mg | 15% |
| Manganese | 0.321mg | 0.609mg | 13% |
| Vitamin A | 119µg | 0µg | 13% |
| Fiber | 1.6g | 4.5g | 12% |
| Potassium | 369mg | 68mg | 9% |
| Iron | 1.46mg | 0.96mg | 6% |
| Carbs | 3.65g | 18.58g | 5% |
| Vitamin B3 | 0.305mg | 1mg | 4% |
| Vitamin B2 | 0.086mg | 0.028mg | 4% |
| Magnesium | 47mg | 32mg | 4% |
| Vitamin E | 0.43mg | 0.01mg | 3% |
| Calories | 25kcal | 83kcal | 3% |
| Phosphorus | 52mg | 40mg | 2% |
| Vitamin B5 | 0.437mg | 0.344mg | 2% |
| Choline | 15.3mg | 6.9mg | 2% |
| Vitamin B6 | 0.073mg | 0.083mg | 1% |
| Polyunsaturated fat | 0.319g | 0.098g | 1% |
| Vitamin B1 | 0.044mg | 0.057mg | 1% |
| Protein | 2.58g | 3.08g | 1% |
| Selenium | 0.3µg | 0.6µg | 1% |
| Fats | 0.66g | 0.24g | 1% |
| Sodium | 27mg | 5mg | 1% |
| Zinc | 0.47mg | 0.57mg | 1% |
| Net carbs | 2.05g | 14.08g | N/A |
| Sugar | 2.05g | 0.1g | N/A |
| Copper | 0.076mg | 0.075mg | 0% |
| Saturated fat | 0.086g | 0.042g | 0% |
| Monounsaturated fat | 0.049g | 0.031g | 0% |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.089mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.208mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.145mg | 0% | |
| Valine | 0.139mg | 0% | |
| Histidine | 0.071mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
41%
8%
Minerals Daily Need Coverage Score
28%
21%
Comparison summary
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Bulgur is lower in Saturated fat (difference - 0.044g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 15)
Which food is cheaper?
Arugula is cheaper (difference - $1.6)
Which food is richer in minerals?
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)