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  6. Bulgur dry vs. Lettuce

Bulgur dry vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and lettuce

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, copper, vitamin B3, iron, and vitamin B6; however, lettuce is higher in vitamin A and vitamin K.
  • Lettuce covers your daily vitamin A needs 148% more than bulgur dry.
  • Lettuce contains 14 times less vitamin B3 than bulgur dry. Bulgur dry contains 5.114mg of vitamin B3, while lettuce contains 0.375mg.
  • The glycemic index of bulgur dry is higher.

Food varieties used in this article are Bulgur, dry and Lettuce, green leaf, raw.

Infographic

Bulgur dry vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +1161.5%
Contains more PotassiumPotassium +111.3%
Contains more IronIron +186%
Contains more CopperCopper +1055.2%
Contains more ZincZinc +972.2%
Contains more PhosphorusPhosphorus +934.5%
Contains less SodiumSodium -39.3%
Contains more ManganeseManganese +1119.2%
Contains more SeleniumSelenium +283.3%
~equal in Calcium ~36mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B1Vitamin B1 +231.4%
Contains more Vitamin B2Vitamin B2 +43.8%
Contains more Vitamin B3Vitamin B3 +1263.7%
Contains more Vitamin B5Vitamin B5 +679.9%
Contains more Vitamin B6Vitamin B6 +280%
Contains more CholineCholine +106.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin KVitamin K +6547.4%
Contains more FolateFolate +40.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Lettuce DV% diff.
Manganese 3.048mg 0.25mg 122%
Vitamin K 1.9µg 126.3µg 104%
Fiber 12.5g 1.3g 45%
Vitamin A 0µg 370µg 41%
Phosphorus 300mg 29mg 39%
Magnesium 164mg 13mg 36%
Copper 0.335mg 0.029mg 34%
Vitamin B3 5.114mg 0.375mg 30%
Carbs 75.87g 2.87g 24%
Protein 12.29g 1.36g 22%
Iron 2.46mg 0.86mg 20%
Vitamin B6 0.342mg 0.09mg 19%
Vitamin B5 1.045mg 0.134mg 18%
Calories 342kcal 15kcal 16%
Zinc 1.93mg 0.18mg 16%
Vitamin B1 0.232mg 0.07mg 14%
Vitamin C 0mg 9.2mg 10%
Potassium 410mg 194mg 6%
Folate 27µg 38µg 3%
Polyunsaturated fat 0.541g 0.082g 3%
Selenium 2.3µg 0.6µg 3%
Vitamin B2 0.115mg 0.08mg 3%
Choline 28.1mg 13.6mg 3%
Fats 1.33g 0.15g 2%
Fructose 0.43g 1%
Vitamin E 0.06mg 0.22mg 1%
Saturated fat 0.232g 0.02g 1%
Net carbs 63.37g 1.57g N/A
Calcium 35mg 36mg 0%
Sugar 0.41g 0.78g N/A
Sodium 17mg 28mg 0%
Monounsaturated fat 0.173g 0.006g 0%
Tryptophan 0.19mg 0.009mg 0%
Threonine 0.354mg 0.059mg 0%
Isoleucine 0.455mg 0.084mg 0%
Leucine 0.83mg 0.079mg 0%
Lysine 0.339mg 0.084mg 0%
Methionine 0.19mg 0.016mg 0%
Phenylalanine 0.58mg 0.055mg 0%
Valine 0.554mg 0.07mg 0%
Histidine 0.285mg 0.022mg 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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +803.7%
Contains more FatsFats +786.7%
Contains more CarbsCarbs +2543.6%
Contains more OtherOther +135.9%
Contains more WaterWater +955.3%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +2783.3%
Contains more Poly. FatPolyunsaturated fat +559.8%
Contains less Sat. FatSaturated fat -91.4%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.