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  6. Bulgur dry vs. Leek

Bulgur dry vs. Leek — In-Depth Nutrition Comparison

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How are bulgur dry and leek different?

  • Bulgur dry is richer in manganese, fiber, phosphorus, magnesium, vitamin B3, copper, vitamin B5, and zinc, while leek is higher in vitamin K and vitamin A.
  • Bulgur dry covers your daily need for manganese, 112% more than leek.
  • Bulgur dry contains 16 times more zinc than leek. Bulgur dry contains 1.93mg of zinc, while leek contains 0.12mg.
  • Bulgur dry has a higher glycemic index (47) than leek (32).

Bulgur, dry and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Bulgur dry vs Leek 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%
Leek
Leek
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +485.7%
Contains more PotassiumPotassium +127.8%
Contains more IronIron +17.1%
Contains more CopperCopper +179.2%
Contains more ZincZinc +1508.3%
Contains more PhosphorusPhosphorus +757.1%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +533.7%
Contains more SeleniumSelenium +130%
Contains more CalciumCalcium +68.6%

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%
Leek
Leek
5
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +1178.5%
Contains more Vitamin B5Vitamin B5 +646.4%
Contains more Vitamin B6Vitamin B6 +46.8%
Contains more CholineCholine +195.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1433.3%
Contains more Vitamin KVitamin K +2373.7%
Contains more FolateFolate +137%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Leek DV% diff.
Manganese 3.048mg 0.481mg 112%
Fiber 12.5g 1.8g 43%
Vitamin K 1.9µg 47µg 38%
Phosphorus 300mg 35mg 38%
Magnesium 164mg 28mg 32%
Vitamin B3 5.114mg 0.4mg 29%
Copper 0.335mg 0.12mg 24%
Protein 12.29g 1.5g 22%
Carbs 75.87g 14.15g 21%
Vitamin B5 1.045mg 0.14mg 18%
Zinc 1.93mg 0.12mg 16%
Calories 342kcal 61kcal 14%
Vitamin B1 0.232mg 0.06mg 14%
Vitamin C 0mg 12mg 13%
Folate 27µg 64µg 9%
Vitamin A 0µg 83µg 9%
Vitamin B6 0.342mg 0.233mg 8%
Potassium 410mg 180mg 7%
Vitamin B2 0.115mg 0.03mg 7%
Vitamin E 0.06mg 0.92mg 6%
Iron 2.46mg 2.1mg 5%
Polyunsaturated fat 0.541g 0.166g 3%
Choline 28.1mg 9.5mg 3%
Selenium 2.3µg 1µg 2%
Calcium 35mg 59mg 2%
Fats 1.33g 0.3g 2%
Saturated fat 0.232g 0.04g 1%
Net carbs 63.37g 12.35g N/A
Sugar 0.41g 3.9g N/A
Sodium 17mg 20mg 0%
Monounsaturated fat 0.173g 0.004g 0%
Tryptophan 0.19mg 0.012mg 0%
Threonine 0.354mg 0.063mg 0%
Isoleucine 0.455mg 0.052mg 0%
Leucine 0.83mg 0.096mg 0%
Lysine 0.339mg 0.078mg 0%
Methionine 0.19mg 0.018mg 0%
Phenylalanine 0.58mg 0.055mg 0%
Valine 0.554mg 0.056mg 0%
Histidine 0.285mg 0.025mg 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +719.3%
Contains more FatsFats +343.3%
Contains more CarbsCarbs +436.2%
Contains more OtherOther +43.8%
Contains more WaterWater +822.2%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +4225%
Contains more Poly. FatPolyunsaturated fat +225.9%
Contains less Sat. FatSaturated fat -82.8%

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.