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  6. Bulgur dry vs. Chard raw

Bulgur dry vs. Chard raw — In-Depth Nutrition Comparison

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How are bulgur dry and chard raw different?

  • Bulgur dry is higher in manganese, fiber, phosphorus, vitamin B3, magnesium, vitamin B6, and vitamin B5; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Bulgur dry contains 13 times more vitamin B3 than chard raw. While bulgur dry contains 5.114mg of vitamin B3, chard raw contains only 0.4mg.
  • Chard raw has a lower glycemic index (32) than bulgur dry (47).

Bulgur, dry and Chard, swiss, raw are the varieties used in this article.

Infographic

Bulgur dry vs Chard raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +102.5%
Contains more IronIron +36.7%
Contains more CopperCopper +87.2%
Contains more ZincZinc +436.1%
Contains more PhosphorusPhosphorus +552.2%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +732.8%
Contains more SeleniumSelenium +155.6%
Contains more CalciumCalcium +45.7%
~equal in Potassium ~379mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +1178.5%
Contains more Vitamin B5Vitamin B5 +507.6%
Contains more Vitamin B6Vitamin B6 +245.5%
Contains more FolateFolate +92.9%
Contains more CholineCholine +56.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3050%
Contains more Vitamin KVitamin K +43584.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Chard raw DV% diff.
Vitamin K 1.9µg 830µg 690%
Manganese 3.048mg 0.366mg 117%
Fiber 12.5g 1.6g 44%
Phosphorus 300mg 46mg 36%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Vitamin B3 5.114mg 0.4mg 29%
Carbs 75.87g 3.74g 24%
Protein 12.29g 1.8g 21%
Magnesium 164mg 81mg 20%
Vitamin B6 0.342mg 0.099mg 19%
Vitamin B5 1.045mg 0.172mg 17%
Copper 0.335mg 0.179mg 17%
Calories 342kcal 19kcal 16%
Vitamin B1 0.232mg 0.04mg 16%
Zinc 1.93mg 0.36mg 14%
Vitamin E 0.06mg 1.89mg 12%
Sodium 17mg 213mg 9%
Iron 2.46mg 1.8mg 8%
Polyunsaturated fat 0.541g 0.07g 3%
Selenium 2.3µg 0.9µg 3%
Folate 27µg 14µg 3%
Fats 1.33g 0.2g 2%
Choline 28.1mg 18mg 2%
Calcium 35mg 51mg 2%
Vitamin B2 0.115mg 0.09mg 2%
Potassium 410mg 379mg 1%
Saturated fat 0.232g 0.03g 1%
Net carbs 63.37g 2.14g N/A
Sugar 0.41g 1.1g N/A
Monounsaturated fat 0.173g 0.04g 0%
Tryptophan 0.19mg 0.017mg 0%
Threonine 0.354mg 0.083mg 0%
Isoleucine 0.455mg 0.147mg 0%
Leucine 0.83mg 0.13mg 0%
Lysine 0.339mg 0.099mg 0%
Methionine 0.19mg 0.019mg 0%
Phenylalanine 0.58mg 0.11mg 0%
Valine 0.554mg 0.11mg 0%
Histidine 0.285mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +582.8%
Contains more FatsFats +565%
Contains more CarbsCarbs +1928.6%
Contains more WaterWater +929.6%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +332.5%
Contains more Poly. FatPolyunsaturated fat +672.9%
Contains less Sat. FatSaturated fat -87.1%

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 dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.