Bulgur vs. Arugula — In-Depth Nutrition Comparison
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Important differences between bulgur and arugula
- Bulgur has more manganese and fiber; however, arugula has more vitamin K, vitamin A, folate, vitamin C, calcium, potassium, and iron.
- Arugula's daily need coverage for vitamin K is 90% more.
- Bulgur has 3 times more vitamin B3 than arugula. Bulgur has 1mg of vitamin B3, while arugula has 0.305mg.
- Bulgur has a higher glycemic index than arugula.
The food varieties used in the comparison are Bulgur, cooked and Arugula, 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 ZincZinc | +21.3% |
| Contains less SodiumSodium | -81.5% |
| Contains more ManganeseManganese | +89.7% |
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +46.9% |
| Contains more CalciumCalcium | +1500% |
| Contains more PotassiumPotassium | +442.6% |
| Contains more IronIron | +52.1% |
| Contains more PhosphorusPhosphorus | +30% |
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 | +29.5% |
| Contains more Vitamin B3Vitamin B3 | +227.9% |
| Contains more Vitamin B6Vitamin B6 | +13.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4200% |
| Contains more Vitamin B2Vitamin B2 | +207.1% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more Vitamin KVitamin K | +21620% |
| Contains more FolateFolate | +438.9% |
| Contains more CholineCholine | +121.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.5µg | 108.6µg | 90% |
| Folate | 18µg | 97µg | 20% |
| Vitamin C | 0mg | 15mg | 17% |
| Calcium | 10mg | 160mg | 15% |
| Manganese | 0.609mg | 0.321mg | 13% |
| Vitamin A | 0µg | 119µg | 13% |
| Fiber | 4.5g | 1.6g | 12% |
| Potassium | 68mg | 369mg | 9% |
| Iron | 0.96mg | 1.46mg | 6% |
| Carbs | 18.58g | 3.65g | 5% |
| Vitamin B3 | 1mg | 0.305mg | 4% |
| Vitamin B2 | 0.028mg | 0.086mg | 4% |
| Magnesium | 32mg | 47mg | 4% |
| Vitamin E | 0.01mg | 0.43mg | 3% |
| Calories | 83kcal | 25kcal | 3% |
| Phosphorus | 40mg | 52mg | 2% |
| Vitamin B5 | 0.344mg | 0.437mg | 2% |
| Choline | 6.9mg | 15.3mg | 2% |
| Vitamin B6 | 0.083mg | 0.073mg | 1% |
| Polyunsaturated fat | 0.098g | 0.319g | 1% |
| Vitamin B1 | 0.057mg | 0.044mg | 1% |
| Protein | 3.08g | 2.58g | 1% |
| Selenium | 0.6µg | 0.3µg | 1% |
| Fats | 0.24g | 0.66g | 1% |
| Sodium | 5mg | 27mg | 1% |
| Zinc | 0.57mg | 0.47mg | 1% |
| Net carbs | 14.08g | 2.05g | N/A |
| Sugar | 0.1g | 2.05g | N/A |
| Copper | 0.075mg | 0.076mg | 0% |
| Saturated fat | 0.042g | 0.086g | 0% |
| Monounsaturated fat | 0.031g | 0.049g | 0% |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.089mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.208mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.145mg | 0% | |
| Valine | 0.139mg | 0% | |
| Histidine | 0.071mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.4% |
| Contains more CarbsCarbs | +409% |
| Contains more FatsFats | +175% |
| Contains more WaterWater | +17.9% |
| Contains more OtherOther | +311.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51.2% |
| Contains more Mono. FatMonounsaturated fat | +58.1% |
| Contains more Poly. FatPolyunsaturated fat | +225.5% |
