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  6. Bulgur vs. Arugula

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.

Infographic

Bulgur vs Arugula 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.
Bulgur
Bulgur
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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%
~equal in Copper ~0.076mg

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.
Bulgur
Bulgur
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Arugula DV% diff.
Vitamin K 0.5µg 108.6µg 90%
Folate 18µg 97µg 20%
Vitamin C 0mg 15mg 17%
Calcium 10mg 160mg 15%
Vitamin A 0µg 119µg 13%
Manganese 0.609mg 0.321mg 13%
Fiber 4.5g 1.6g 12%
Potassium 68mg 369mg 9%
Iron 0.96mg 1.46mg 6%
Carbs 18.58g 3.65g 5%
Magnesium 32mg 47mg 4%
Vitamin B2 0.028mg 0.086mg 4%
Vitamin B3 1mg 0.305mg 4%
Calories 83kcal 25kcal 3%
Vitamin E 0.01mg 0.43mg 3%
Phosphorus 40mg 52mg 2%
Vitamin B5 0.344mg 0.437mg 2%
Choline 6.9mg 15.3mg 2%
Protein 3.08g 2.58g 1%
Fats 0.24g 0.66g 1%
Zinc 0.57mg 0.47mg 1%
Sodium 5mg 27mg 1%
Selenium 0.6µg 0.3µg 1%
Vitamin B1 0.057mg 0.044mg 1%
Vitamin B6 0.083mg 0.073mg 1%
Polyunsaturated fat 0.098g 0.319g 1%
Protein per 100 calories 3.7g 10g N/A
Calories per 10 g protein 269kcal 97kcal N/A
Weight per 100 calories 120g 400g N/A
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
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
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
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated fat -51.2%
Contains more Mono. FatMonounsaturated fat +58.1%
Contains more Poly. FatPolyunsaturated fat +225.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.