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  6. Bulgur vs. Chard

Bulgur vs. Chard — In-Depth Nutrition Comparison

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Differences between bulgur and chard

  • Bulgur has more manganese and fiber, while chard has more vitamin K, vitamin A, vitamin C, iron, potassium, magnesium, vitamin E, and copper.
  • Chard's daily need coverage for vitamin K is 272% higher.
  • Chard contains 2 times less fiber than bulgur. Bulgur contains 4.5g of fiber, while chard contains 2.1g.
  • Chard has a lower glycemic index. The glycemic index of chard is 32, while the glycemic index of bulgur is 47.

The food types used in this comparison are Bulgur, cooked and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Bulgur vs Chard 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%
Chard
Chard
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +21.2%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +82.3%
Contains more MagnesiumMagnesium +168.8%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +707.4%
Contains more IronIron +135.4%
Contains more CopperCopper +117.3%
Contains more SeleniumSelenium +50%

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
4
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%
Chard
Chard
5
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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Contains more Vitamin B1Vitamin B1 +67.6%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +111%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18800%
Contains more Vitamin B2Vitamin B2 +207.1%
Contains more Vitamin KVitamin K +65360%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.085mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Chard DV% diff.
Vitamin K 0.5µg 327.3µg 272%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 18mg 20%
Iron 0.96mg 2.26mg 16%
Potassium 68mg 549mg 14%
Magnesium 32mg 86mg 13%
Vitamin E 0.01mg 1.89mg 13%
Manganese 0.609mg 0.334mg 12%
Fiber 4.5g 2.1g 10%
Copper 0.075mg 0.163mg 10%
Sodium 5mg 179mg 8%
Carbs 18.58g 4.13g 5%
Calcium 10mg 58mg 5%
Vitamin B2 0.028mg 0.086mg 4%
Vitamin B3 1mg 0.36mg 4%
Vitamin B5 0.344mg 0.163mg 4%
Choline 6.9mg 28.7mg 4%
Calories 83kcal 20kcal 3%
Protein 3.08g 1.88g 2%
Zinc 0.57mg 0.33mg 2%
Vitamin B1 0.057mg 0.034mg 2%
Folate 18µg 9µg 2%
Phosphorus 40mg 33mg 1%
Selenium 0.6µg 0.9µg 1%
Protein per 100 calories 3.7g 9.4g N/A
Calories per 10 g protein 269kcal 106kcal N/A
Weight per 100 calories 120g 500g N/A
Fats 0.24g 0.08g 0%
Net carbs 14.08g 2.03g N/A
Sugar 0.1g 1.1g N/A
Vitamin B6 0.083mg 0.085mg 0%
Saturated fat 0.042g 0.012g 0%
Monounsaturated fat 0.031g 0.016g 0%
Polyunsaturated fat 0.098g 0.028g 0%
Tryptophan 0.048mg 0.018mg 0%
Threonine 0.089mg 0.086mg 0%
Isoleucine 0.114mg 0.154mg 0%
Leucine 0.208mg 0.135mg 0%
Lysine 0.085mg 0.103mg 0%
Methionine 0.048mg 0.02mg 0%
Phenylalanine 0.145mg 0.114mg 0%
Valine 0.139mg 0.114mg 0%
Histidine 0.071mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
3
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +63.8%
Contains more FatsFats +200%
Contains more CarbsCarbs +349.9%
Contains more WaterWater +19.1%
Contains more OtherOther +270.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +93.8%
Contains more Poly. FatPolyunsaturated fat +250%
Contains less Sat. FatSaturated fat -71.4%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.