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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 RAE, 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
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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 less Sodium -64.3%
Contains more Zinc +147.8%
Contains more Manganese +10.1%
Contains more Calcium +710%
Contains more Iron +35.4%
Contains more Magnesium +18.8%
Contains more Phosphorus +90%
Contains more Potassium +791.2%
Contains more Copper +126.7%
Contains more Selenium +50%
Equal in Manganese - 0.553
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains less Sodium -64.3%
Contains more Zinc +147.8%
Contains more Manganese +10.1%
Contains more Calcium +710%
Contains more Iron +35.4%
Contains more Magnesium +18.8%
Contains more Phosphorus +90%
Contains more Potassium +791.2%
Contains more Copper +126.7%
Contains more Selenium +50%
Equal in Manganese - 0.553

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
:
Contains more Vitamin B5 +42.1%
Contains more Vitamin A +345750%
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +828.6%
Contains more Vitamin B6 +197.6%
Contains more Folate +344.4%
Contains more Choline +182.6%
Contains more Vitamin K +108280%
Equal in Vitamin B3 - 1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 4% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 11% 1355%
Contains more Vitamin B5 +42.1%
Contains more Vitamin A +345750%
Contains more Vitamin E +6900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +828.6%
Contains more Vitamin B6 +197.6%
Contains more Folate +344.4%
Contains more Choline +182.6%
Contains more Vitamin K +108280%
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.5%
Contains more Carbs +237.8%
Contains more Fats +191.7%
Contains more Water +15%
Contains more Other +429.4%
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 Protein +18.5%
Contains more Carbs +237.8%
Contains more Fats +191.7%
Contains more Water +15%
Contains more Other +429.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.2%
Contains more Monounsaturated Fat +671%
Contains more Polyunsaturated fat +132.7%
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -45.2%
Contains more Monounsaturated Fat +671%
Contains more Polyunsaturated 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 Opinion
Net carbs 14.08g 4.4g Bulgur
Protein 3.08g 2.6g Bulgur
Fats 0.24g 0.7g Garden cress
Carbs 18.58g 5.5g Bulgur
Calories 83kcal 32kcal Bulgur
Sugar 0.1g 4.4g Bulgur
Fiber 4.5g 1.1g Bulgur
Calcium 10mg 81mg Garden cress
Iron 0.96mg 1.3mg Garden cress
Magnesium 32mg 38mg Garden cress
Phosphorus 40mg 76mg Garden cress
Potassium 68mg 606mg Garden cress
Sodium 5mg 14mg Bulgur
Zinc 0.57mg 0.23mg Bulgur
Copper 0.075mg 0.17mg Garden cress
Manganese 0.609mg 0.553mg Bulgur
Selenium 0.6µg 0.9µg Garden cress
Vitamin A 2IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.01mg 0.7mg Garden cress
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.057mg 0.08mg Garden cress
Vitamin B2 0.028mg 0.26mg Garden cress
Vitamin B3 1mg 1mg
Vitamin B5 0.344mg 0.242mg Bulgur
Vitamin B6 0.083mg 0.247mg Garden cress
Folate 18µg 80µg Garden cress
Choline 6.9mg 19.5mg Garden cress
Vitamin K 0.5µg 541.9µg Garden cress
Tryptophan 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.085mg Bulgur
Methionine 0.048mg Bulgur
Phenylalanine 0.145mg Bulgur
Valine 0.139mg Bulgur
Histidine 0.071mg Bulgur
Saturated Fat 0.042g 0.023g Garden cress
Monounsaturated Fat 0.031g 0.239g Garden cress
Polyunsaturated fat 0.098g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
173%
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.