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Bulgur vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between bulgur and garden cress?

  • Bulgur is richer in fiber, yet garden cress is richer in vitamin K, vitamin C, vitamin A, vitamin B2, potassium, folate, vitamin B6, copper, and calcium.
  • Garden cress's daily need coverage for vitamin K is 451% higher.
  • Bulgur has 4 times more fiber than garden cress. Bulgur has 4.5g of fiber, while garden cress has 1.1g.

We used Bulgur, cooked and Cress, garden, raw types in this comparison.

Infographic

Bulgur vs Garden cress 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
2
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +147.8%
Contains less SodiumSodium -64.3%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +710%
Contains more PotassiumPotassium +791.2%
Contains more IronIron +35.4%
Contains more CopperCopper +126.7%
Contains more PhosphorusPhosphorus +90%
Contains more SeleniumSelenium +50%
~equal in Manganese ~0.553mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +40.4%
Contains more Vitamin B2Vitamin B2 +828.6%
Contains more Vitamin B6Vitamin B6 +197.6%
Contains more Vitamin KVitamin K +108280%
Contains more FolateFolate +344.4%
Contains more CholineCholine +182.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +18.5%
Contains more CarbsCarbs +237.8%
Contains more FatsFats +191.7%
Contains more WaterWater +15%
Contains more OtherOther +429.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
0
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -45.2%
Contains more Mono. FatMonounsaturated fat +671%
Contains more Poly. FatPolyunsaturated fat +132.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Garden cress
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Garden cress DV% diff.
Vitamin K 0.5µg 541.9µg 451%
Vitamin C 0mg 69mg 77%
Vitamin A 0µg 346µg 38%
Vitamin B2 0.028mg 0.26mg 18%
Folate 18µg 80µg 16%
Potassium 68mg 606mg 16%
Fiber 4.5g 1.1g 14%
Vitamin B6 0.083mg 0.247mg 13%
Copper 0.075mg 0.17mg 11%
Calcium 10mg 81mg 7%
Vitamin E 0.01mg 0.7mg 5%
Phosphorus 40mg 76mg 5%
Iron 0.96mg 1.3mg 4%
Carbs 18.58g 5.5g 4%
Zinc 0.57mg 0.23mg 3%
Calories 83kcal 32kcal 3%
Vitamin B5 0.344mg 0.242mg 2%
Choline 6.9mg 19.5mg 2%
Vitamin B1 0.057mg 0.08mg 2%
Manganese 0.609mg 0.553mg 2%
Selenium 0.6µg 0.9µg 1%
Fats 0.24g 0.7g 1%
Polyunsaturated fat 0.098g 0.228g 1%
Protein 3.08g 2.6g 1%
Monounsaturated fat 0.031g 0.239g 1%
Magnesium 32mg 38mg 1%
Net carbs 14.08g 4.4g N/A
Sugar 0.1g 4.4g N/A
Sodium 5mg 14mg 0%
Vitamin B3 1mg 1mg 0%
Saturated fat 0.042g 0.023g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Bulgur
150%
Garden cress
Minerals Daily Need Coverage Score
21%
Bulgur
33%
Garden cress

Comparison summary

Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 47)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.