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  6. Bulgur dry vs. Marrow-stem Kale

Bulgur dry vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Summary of differences between bulgur dry and marrow-stem Kale

  • Bulgur dry has more manganese, phosphorus, fiber, magnesium, copper, and vitamin B3, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and folate.
  • Marrow-stem Kale covers your daily need for vitamin K, 363% more than bulgur dry.
  • Bulgur dry contains 12 times more phosphorus than marrow-stem Kale. While bulgur dry contains 300mg of phosphorus, marrow-stem Kale contains only 25mg.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of bulgur dry is 47.

These are the specific foods used in this comparison Bulgur, dry and Collards, raw.

Infographic

Bulgur dry vs Marrow-stem Kale 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.
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +507.4%
Contains more PotassiumPotassium +92.5%
Contains more IronIron +423.4%
Contains more CopperCopper +628.3%
Contains more ZincZinc +819%
Contains more PhosphorusPhosphorus +1100%
Contains more ManganeseManganese +363.2%
Contains more SeleniumSelenium +76.9%
Contains more CalciumCalcium +562.9%
~equal in Sodium ~17mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +329.6%
Contains more Vitamin B3Vitamin B3 +589.2%
Contains more Vitamin B5Vitamin B5 +291.4%
Contains more Vitamin B6Vitamin B6 +107.3%
Contains more CholineCholine +21.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin KVitamin K +22905.3%
Contains more FolateFolate +377.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Marrow-stem Kale DV% diff.
Vitamin K 1.9µg 437.1µg 363%
Manganese 3.048mg 0.658mg 104%
Phosphorus 300mg 25mg 39%
Vitamin C 0mg 35.3mg 39%
Fiber 12.5g 4g 34%
Magnesium 164mg 27mg 33%
Copper 0.335mg 0.046mg 32%
Vitamin A 0µg 251µg 28%
Vitamin B3 5.114mg 0.742mg 27%
Folate 27µg 129µg 26%
Iron 2.46mg 0.47mg 25%
Carbs 75.87g 5.42g 23%
Calcium 35mg 232mg 20%
Protein 12.29g 3.02g 19%
Calories 342kcal 32kcal 16%
Zinc 1.93mg 0.21mg 16%
Vitamin B5 1.045mg 0.267mg 16%
Vitamin B1 0.232mg 0.054mg 15%
Vitamin E 0.06mg 2.26mg 15%
Vitamin B6 0.342mg 0.165mg 14%
Potassium 410mg 213mg 6%
Polyunsaturated fat 0.541g 0.201g 2%
Selenium 2.3µg 1.3µg 2%
Vitamin B2 0.115mg 0.13mg 1%
Fats 1.33g 0.61g 1%
Choline 28.1mg 23.2mg 1%
Saturated fat 0.232g 0.055g 1%
Net carbs 63.37g 1.42g N/A
Sugar 0.41g 0.46g N/A
Sodium 17mg 17mg 0%
Monounsaturated fat 0.173g 0.03g 0%
Tryptophan 0.19mg 0.031mg 0%
Threonine 0.354mg 0.086mg 0%
Isoleucine 0.455mg 0.1mg 0%
Leucine 0.83mg 0.151mg 0%
Lysine 0.339mg 0.117mg 0%
Methionine 0.19mg 0.033mg 0%
Phenylalanine 0.58mg 0.087mg 0%
Valine 0.554mg 0.12mg 0%
Histidine 0.285mg 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +307%
Contains more FatsFats +118%
Contains more CarbsCarbs +1299.8%
Contains more OtherOther +13.5%
Contains more WaterWater +895.8%

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +476.7%
Contains more Poly. FatPolyunsaturated fat +169.2%
Contains less Sat. FatSaturated fat -76.3%

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.