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  6. Bulgur dry vs. Garden cress

Bulgur dry vs. Garden cress — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and garden cress

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, vitamin B3, copper, and vitamin B5; however, garden cress is higher in vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily vitamin K needs 450% more than bulgur dry.
  • Garden cress contains 11 times less fiber than bulgur dry. Bulgur dry contains 12.5g of fiber, while garden cress contains 1.1g.

Food varieties used in this article are Bulgur, dry and Cress, garden, raw.

Infographic

Bulgur dry vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +331.6%
Contains more IronIron +89.2%
Contains more CopperCopper +97.1%
Contains more ZincZinc +739.1%
Contains more PhosphorusPhosphorus +294.7%
Contains more ManganeseManganese +451.2%
Contains more SeleniumSelenium +155.6%
Contains more CalciumCalcium +131.4%
Contains more PotassiumPotassium +47.8%
Contains less SodiumSodium -17.6%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B3Vitamin B3 +411.4%
Contains more Vitamin B5Vitamin B5 +331.8%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more CholineCholine +44.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1066.7%
Contains more Vitamin B2Vitamin B2 +126.1%
Contains more Vitamin KVitamin K +28421.1%
Contains more FolateFolate +196.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Garden cress DV% diff.
Vitamin K 1.9µg 541.9µg 450%
Manganese 3.048mg 0.553mg 108%
Vitamin C 0mg 69mg 77%
Fiber 12.5g 1.1g 46%
Vitamin A 0µg 346µg 38%
Phosphorus 300mg 76mg 32%
Magnesium 164mg 38mg 30%
Vitamin B3 5.114mg 1mg 26%
Carbs 75.87g 5.5g 23%
Protein 12.29g 2.6g 19%
Copper 0.335mg 0.17mg 18%
Calories 342kcal 32kcal 16%
Vitamin B5 1.045mg 0.242mg 16%
Iron 2.46mg 1.3mg 15%
Zinc 1.93mg 0.23mg 15%
Folate 27µg 80µg 13%
Vitamin B1 0.232mg 0.08mg 13%
Vitamin B2 0.115mg 0.26mg 11%
Vitamin B6 0.342mg 0.247mg 7%
Potassium 410mg 606mg 6%
Calcium 35mg 81mg 5%
Vitamin E 0.06mg 0.7mg 4%
Selenium 2.3µg 0.9µg 3%
Choline 28.1mg 19.5mg 2%
Polyunsaturated fat 0.541g 0.228g 2%
Saturated fat 0.232g 0.023g 1%
Fats 1.33g 0.7g 1%
Net carbs 63.37g 4.4g N/A
Sugar 0.41g 4.4g N/A
Sodium 17mg 14mg 0%
Monounsaturated fat 0.173g 0.239g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +372.7%
Contains more FatsFats +90%
Contains more CarbsCarbs +1279.5%
Contains more WaterWater +893.3%
Contains more OtherOther +19.2%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Poly. FatPolyunsaturated fat +137.3%
Contains less Sat. FatSaturated fat -90.1%
Contains more Mono. FatMonounsaturated fat +38.2%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.