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  6. Bulgur dry vs. Mustard Greens Raw

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.

Infographic

Bulgur dry vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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%
~equal in Potassium ~384mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Mustard Greens Raw 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%

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% 91%
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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
7% 66% 27%
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%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.