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Bulgur vs. Dandelion greens — In-Depth Nutrition Comparison

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Significant differences between Bulgur and Dandelion greens

  • Bulgur has more Manganese, however, Dandelion greens are richer in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Vitamin E , Vitamin B2, Calcium, Vitamin B6, and Vitamin B1.
  • Dandelion greens covers your daily Vitamin K needs 648% more than Bulgur.
  • Dandelion greens have 2 times less Manganese than Bulgur. Bulgur has 0.609mg of Manganese, while Dandelion greens have 0.342mg.

Specific food types used in this comparison are Bulgur, cooked and Dandelion greens, raw.

Infographic

Bulgur vs Dandelion greens 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
Contains more ZincZinc +39%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +78.1%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +1770%
Contains more PotassiumPotassium +483.8%
Contains more IronIron +222.9%
Contains more CopperCopper +128%
Contains more PhosphorusPhosphorus +65%

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
2
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% 0.12% 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 117% 610% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +309.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +507950%
Contains more Vitamin E Vitamin E +34300%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +828.6%
Contains more Vitamin B6Vitamin B6 +202.4%
Contains more Vitamin KVitamin K +155580%
Contains more FolateFolate +50%
Contains more CholineCholine +411.6%
~equal in Vitamin D ~0µg
~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% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more ProteinProtein +14.1%
Contains more CarbsCarbs +102%
Contains more FatsFats +191.7%
Contains more WaterWater +10.1%
Contains more OtherOther +429.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
35% 3% 62%
Saturated Fat: Sat. Fat 0.17 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated Fat -75.3%
Contains more Mono. FatMonounsaturated Fat +121.4%
Contains more Poly. FatPolyunsaturated fat +212.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Dandelion greens
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 Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Dandelion greens Opinion
Calories 83kcal 45kcal Bulgur
Protein 3.08g 2.7g Bulgur
Fats 0.24g 0.7g Dandelion greens
Vitamin C 0mg 35mg Dandelion greens
Net carbs 14.08g 5.7g Bulgur
Carbs 18.58g 9.2g Bulgur
Magnesium 32mg 36mg Dandelion greens
Calcium 10mg 187mg Dandelion greens
Potassium 68mg 397mg Dandelion greens
Iron 0.96mg 3.1mg Dandelion greens
Sugar 0.1g 0.71g Bulgur
Fiber 4.5g 3.5g Bulgur
Copper 0.075mg 0.171mg Dandelion greens
Zinc 0.57mg 0.41mg Bulgur
Phosphorus 40mg 66mg Dandelion greens
Sodium 5mg 76mg Bulgur
Vitamin A 2IU 10161IU Dandelion greens
Vitamin A RAE 0µg 508µg Dandelion greens
Vitamin E 0.01mg 3.44mg Dandelion greens
Manganese 0.609mg 0.342mg Bulgur
Selenium 0.6µg 0.5µg Bulgur
Vitamin B1 0.057mg 0.19mg Dandelion greens
Vitamin B2 0.028mg 0.26mg Dandelion greens
Vitamin B3 1mg 0.806mg Bulgur
Vitamin B5 0.344mg 0.084mg Bulgur
Vitamin B6 0.083mg 0.251mg Dandelion greens
Vitamin K 0.5µg 778.4µg Dandelion greens
Folate 18µg 27µg Dandelion greens
Choline 6.9mg 35.3mg Dandelion greens
Saturated Fat 0.042g 0.17g Bulgur
Monounsaturated Fat 0.031g 0.014g Bulgur
Polyunsaturated fat 0.098g 0.306g Dandelion greens
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Dandelion greens
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
228%
Dandelion greens
Minerals Daily Need Coverage Score
21%
Bulgur
39%
Dandelion greens

Comparison summary

Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 47)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $2)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 71mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.128g)
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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.