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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 RAE, Potassium, and Iron, however, Bulgur has more Manganese, and Fiber.
  • Arugula's daily need coverage for Vitamin K is 90% more.

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

Infographic

Arugula vs Bulgur 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.
:
4
Bulgur
Contains more Calcium +1500%
Contains more Iron +52.1%
Contains more Magnesium +46.9%
Contains more Phosphorus +30%
Contains more Potassium +442.6%
Contains less Sodium -81.5%
Contains more Zinc +21.3%
Contains more Manganese +89.7%
Contains more Selenium +100%
Equal in Copper - 0.075
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +1500%
Contains more Iron +52.1%
Contains more Magnesium +46.9%
Contains more Phosphorus +30%
Contains more Potassium +442.6%
Contains less Sodium -81.5%
Contains more Zinc +21.3%
Contains more Manganese +89.7%
Contains more Selenium +100%
Equal in Copper - 0.075

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.
:
3
Bulgur
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 Choline +121.7%
Contains more Vitamin K +21620%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +13.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 9% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 4% 2%
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 Choline +121.7%
Contains more Vitamin K +21620%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +13.7%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bulgur
Contains more Monounsaturated Fat +58.1%
Contains more Polyunsaturated fat +225.5%
Contains less Saturated Fat -51.2%
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +58.1%
Contains more Polyunsaturated fat +225.5%
Contains less Saturated 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.
Arugula Bulgur
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 Arugula Bulgur Opinion
Net carbs 2.05g 14.08g Bulgur
Protein 2.58g 3.08g Bulgur
Fats 0.66g 0.24g Arugula
Carbs 3.65g 18.58g Bulgur
Calories 25kcal 83kcal Bulgur
Sugar 2.05g 0.1g Bulgur
Fiber 1.6g 4.5g Bulgur
Calcium 160mg 10mg Arugula
Iron 1.46mg 0.96mg Arugula
Magnesium 47mg 32mg Arugula
Phosphorus 52mg 40mg Arugula
Potassium 369mg 68mg Arugula
Sodium 27mg 5mg Bulgur
Zinc 0.47mg 0.57mg Bulgur
Copper 0.076mg 0.075mg Arugula
Manganese 0.321mg 0.609mg Bulgur
Selenium 0.3µg 0.6µg Bulgur
Vitamin A 2373IU 2IU Arugula
Vitamin A RAE 119µg 0µg Arugula
Vitamin E 0.43mg 0.01mg Arugula
Vitamin C 15mg 0mg Arugula
Vitamin B1 0.044mg 0.057mg Bulgur
Vitamin B2 0.086mg 0.028mg Arugula
Vitamin B3 0.305mg 1mg Bulgur
Vitamin B5 0.437mg 0.344mg Arugula
Vitamin B6 0.073mg 0.083mg Bulgur
Folate 97µg 18µg Arugula
Choline 15.3mg 6.9mg Arugula
Vitamin K 108.6µg 0.5µg 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 0.086g 0.042g Bulgur
Monounsaturated Fat 0.049g 0.031g Arugula
Polyunsaturated fat 0.319g 0.098g Arugula

Which food is preferable for your diet?

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

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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
49%
Arugula
8%
Bulgur
Minerals Daily Need Coverage Score
28%
Arugula
21%
Bulgur

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