Bulgur vs. Rapini — In-Depth Nutrition Comparison
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How are bulgur and rapini different?
- Bulgur is higher in manganese; however, rapini is richer in vitamin K, vitamin A, vitamin C, folate, iron, vitamin E, calcium, vitamin B1, and vitamin B2.
- Daily need coverage for vitamin K for rapini is 186% higher.
- Bulgur contains 2 times more manganese than rapini. While bulgur contains 0.609mg of manganese, rapini contains only 0.395mg.
- Rapini has a lower glycemic index (32) than bulgur (47).
Bulgur, cooked and Broccoli raab, raw are the varieties used in this article.
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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 | +45.5% |
| Contains more CopperCopper | +78.6% |
| Contains less SodiumSodium | -84.8% |
| Contains more ManganeseManganese | +54.2% |
| Contains more CalciumCalcium | +980% |
| Contains more PotassiumPotassium | +188.2% |
| Contains more IronIron | +122.9% |
| Contains more ZincZinc | +35.1% |
| Contains more PhosphorusPhosphorus | +82.5% |
| Contains more SeleniumSelenium | +66.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +16100% |
| Contains more Vitamin B1Vitamin B1 | +184.2% |
| Contains more Vitamin B2Vitamin B2 | +360.7% |
| Contains more Vitamin B3Vitamin B3 | +22.1% |
| Contains more Vitamin B6Vitamin B6 | +106% |
| Contains more Vitamin KVitamin K | +44700% |
| Contains more FolateFolate | +361.1% |
| Contains more CholineCholine | +165.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.5µg | 224µg | 186% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Folate | 18µg | 83µg | 16% |
| Vitamin A | 0µg | 131µg | 15% |
| Iron | 0.96mg | 2.14mg | 15% |
| Vitamin E | 0.01mg | 1.62mg | 11% |
| Calcium | 10mg | 108mg | 10% |
| Vitamin B1 | 0.057mg | 0.162mg | 9% |
| Manganese | 0.609mg | 0.395mg | 9% |
| Vitamin B2 | 0.028mg | 0.129mg | 8% |
| Vitamin B6 | 0.083mg | 0.171mg | 7% |
| Fiber | 4.5g | 2.7g | 7% |
| Carbs | 18.58g | 2.85g | 5% |
| Phosphorus | 40mg | 73mg | 5% |
| Potassium | 68mg | 196mg | 4% |
| Copper | 0.075mg | 0.042mg | 4% |
| Calories | 83kcal | 22kcal | 3% |
| Zinc | 0.57mg | 0.77mg | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Choline | 6.9mg | 18.3mg | 2% |
| Sodium | 5mg | 33mg | 1% |
| Selenium | 0.6µg | 1µg | 1% |
| Vitamin B3 | 1mg | 1.221mg | 1% |
| Protein | 3.08g | 3.17g | 0% |
| Fats | 0.24g | 0.49g | 0% |
| Net carbs | 14.08g | 0.15g | N/A |
| Sugar | 0.1g | 0.38g | N/A |
| Vitamin B5 | 0.344mg | 0.322mg | 0% |
| Saturated fat | 0.042g | 0.05g | 0% |
| Monounsaturated fat | 0.031g | 0.026g | 0% |
| Polyunsaturated fat | 0.098g | 0.13g | 0% |
| Tryptophan | 0.048mg | 0.043mg | 0% |
| Threonine | 0.089mg | 0.106mg | 0% |
| Isoleucine | 0.114mg | 0.104mg | 0% |
| Leucine | 0.208mg | 0.17mg | 0% |
| Lysine | 0.085mg | 0.198mg | 0% |
| Methionine | 0.048mg | 0.048mg | 0% |
| Phenylalanine | 0.145mg | 0.128mg | 0% |
| Valine | 0.139mg | 0.153mg | 0% |
| Histidine | 0.071mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +551.9% |
| Contains more FatsFats | +104.2% |
| Contains more WaterWater | +19% |
| Contains more OtherOther | +176.5% |
~equal in
Protein
~3.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16% |
| Contains more Mono. FatMonounsaturated fat | +19.2% |
| Contains more Poly. FatPolyunsaturated fat | +32.7% |
