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 C, Folate, Iron, Vitamin A, Vitamin E, Calcium, Vitamin B1, and Vitamin B2.
- Daily need coverage for Vitamin K from Rapini is 186% higher.
- Bulgur contains 2 times more Manganese than Rapini. While Bulgur contains 0.609mg of Manganese, Rapini contains only 0.395mg.
Bulgur, cooked and Broccoli raab, raw are the varieties used in this article.
Infographic
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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 | +131000% |
| 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% |
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% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 83kcal | 22kcal |
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| Protein | 3.08g | 3.17g |
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| Fats | 0.24g | 0.49g |
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| Vitamin C | 0mg | 20.2mg |
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| Net carbs | 14.08g | 0.15g |
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| Carbs | 18.58g | 2.85g |
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| Magnesium | 32mg | 22mg |
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| Calcium | 10mg | 108mg |
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| Potassium | 68mg | 196mg |
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| Iron | 0.96mg | 2.14mg |
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| Sugar | 0.1g | 0.38g |
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| Fiber | 4.5g | 2.7g |
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| Copper | 0.075mg | 0.042mg |
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| Zinc | 0.57mg | 0.77mg |
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| Phosphorus | 40mg | 73mg |
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| Sodium | 5mg | 33mg |
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| Vitamin A | 2IU | 2622IU |
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| Vitamin A | 0µg | 131µg |
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| Vitamin E | 0.01mg | 1.62mg |
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| Manganese | 0.609mg | 0.395mg |
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| Selenium | 0.6µg | 1µg |
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| Vitamin B1 | 0.057mg | 0.162mg |
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| Vitamin B2 | 0.028mg | 0.129mg |
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| Vitamin B3 | 1mg | 1.221mg |
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| Vitamin B5 | 0.344mg | 0.322mg |
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| Vitamin B6 | 0.083mg | 0.171mg |
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| Vitamin K | 0.5µg | 224µg |
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| Folate | 18µg | 83µg |
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| Choline | 6.9mg | 18.3mg |
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| Saturated Fat | 0.042g | 0.05g |
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| Monounsaturated Fat | 0.031g | 0.026g |
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| Polyunsaturated fat | 0.098g | 0.13g |
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| Tryptophan | 0.048mg | 0.043mg |
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| Threonine | 0.089mg | 0.106mg |
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| Isoleucine | 0.114mg | 0.104mg |
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| Leucine | 0.208mg | 0.17mg |
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| Lysine | 0.085mg | 0.198mg |
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| Methionine | 0.048mg | 0.048mg | |
| Phenylalanine | 0.145mg | 0.128mg |
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| Valine | 0.139mg | 0.153mg |
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| Histidine | 0.071mg | 0.066mg |
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| Fructose | 0.17g |
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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
8%
80%
Minerals Daily Need Coverage Score
21%
27%
Comparison summary
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 15)
Which food is cheaper?
Rapini is cheaper (difference - $1.6)
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Bulgur is lower in Saturated Fat (difference - 0.008g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)