Bulgur dry vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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Important differences between bulgur dry and mustard Greens Raw
- Bulgur dry has more fiber, phosphorus, magnesium, vitamin B3, copper, vitamin B5, and zinc; however, mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
- Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
- Bulgur dry contains 8 times more zinc than mustard Greens Raw. Bulgur dry contains 1.93mg of zinc, while mustard Greens Raw contain 0.25mg.
- Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of mustard Greens Raw is 32.
The food varieties used in the comparison are Bulgur, dry and Mustard greens, raw.
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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.
| Contains more MagnesiumMagnesium | +412.5% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +103% |
| Contains more ZincZinc | +672% |
| Contains more PhosphorusPhosphorus | +417.2% |
| Contains less SodiumSodium | -15% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +155.6% |
| Contains more CalciumCalcium | +228.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +190% |
| Contains more Vitamin B3Vitamin B3 | +539.3% |
| Contains more Vitamin B5Vitamin B5 | +397.6% |
| Contains more Vitamin B6Vitamin B6 | +90% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +5520% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3250% |
| Contains more Vitamin KVitamin K | +13452.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more ProteinProtein | +329.7% |
| Contains more FatsFats | +216.7% |
| Contains more CarbsCarbs | +1524.6% |
| Contains more OtherOther | +11.9% |
| Contains more WaterWater | +907.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Mono. FatMonounsaturated fat | +88% |
| Contains more Poly. FatPolyunsaturated fat | +1323.7% |
| Contains less Sat. FatSaturated fat | -95.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 1.9µg | 257.5µg | 213% |
| Manganese | 3.048mg | 133% | |
| Vitamin C | 0mg | 70mg | 78% |
| Fiber | 12.5g | 3.2g | 37% |
| Phosphorus | 300mg | 58mg | 35% |
| Magnesium | 164mg | 32mg | 31% |
| Vitamin B3 | 5.114mg | 0.8mg | 27% |
| Carbs | 75.87g | 4.67g | 24% |
| Protein | 12.29g | 2.86g | 19% |
| Copper | 0.335mg | 0.165mg | 19% |
| Vitamin A | 0µg | 151µg | 17% |
| Vitamin B5 | 1.045mg | 0.21mg | 17% |
| Calories | 342kcal | 27kcal | 16% |
| Zinc | 1.93mg | 0.25mg | 15% |
| Vitamin E | 0.06mg | 2.01mg | 13% |
| Vitamin B1 | 0.232mg | 0.08mg | 13% |
| Vitamin B6 | 0.342mg | 0.18mg | 12% |
| Iron | 2.46mg | 1.64mg | 10% |
| Calcium | 35mg | 115mg | 8% |
| Choline | 28.1mg | 0.5mg | 5% |
| Folate | 27µg | 12µg | 4% |
| Selenium | 2.3µg | 0.9µg | 3% |
| Polyunsaturated fat | 0.541g | 0.038g | 3% |
| Saturated fat | 0.232g | 0.01g | 1% |
| Potassium | 410mg | 384mg | 1% |
| Fats | 1.33g | 0.42g | 1% |
| Net carbs | 63.37g | 1.47g | N/A |
| Sugar | 0.41g | 1.32g | N/A |
| Sodium | 17mg | 20mg | 0% |
| Vitamin B2 | 0.115mg | 0.11mg | 0% |
| Monounsaturated fat | 0.173g | 0.092g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
84%
Minerals Daily Need Coverage Score
96%
25%
Comparison summary
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.222g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Mustard Greens Raw is cheaper (difference - $0.6)
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Bulgur dry contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.