Bulgur vs. Escarole — In-Depth Nutrition Comparison
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What are the differences between bulgur and escarole?
- Bulgur is higher in manganese, fiber, and vitamin B6, yet escarole is higher in vitamin K, vitamin A, folate, vitamin B5, and potassium.
- Escarole's daily need coverage for vitamin K is 176% more.
- Bulgur has 5 times more vitamin B6 than escarole. While bulgur has 0.083mg of vitamin B6, escarole has only 0.016mg.
- The glycemic index of escarole is lower.
We used Bulgur, cooked and Escarole, cooked, boiled, drained, no salt added types in this article.
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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 | +146.2% |
| Contains more IronIron | +33.3% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains less SodiumSodium | -73.7% |
| Contains more ManganeseManganese | +58.2% |
| Contains more SeleniumSelenium | +200% |
| Contains more CalciumCalcium | +360% |
| Contains more PotassiumPotassium | +260.3% |
| Contains more CopperCopper | +16% |
| Contains more ZincZinc | +21.1% |
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 B3Vitamin B3 | +220.5% |
| Contains more Vitamin B6Vitamin B6 | +418.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3900% |
| Contains more Vitamin B2Vitamin B2 | +121.4% |
| Contains more Vitamin B5Vitamin B5 | +140.1% |
| Contains more Vitamin KVitamin K | +42280% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +123.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.5µg | 211.9µg | 176% |
| Folate | 18µg | 78µg | 15% |
| Vitamin A | 0µg | 94µg | 10% |
| Vitamin B5 | 0.344mg | 0.826mg | 10% |
| Manganese | 0.609mg | 0.385mg | 10% |
| Fiber | 4.5g | 2.8g | 7% |
| Vitamin B6 | 0.083mg | 0.016mg | 5% |
| Carbs | 18.58g | 3.07g | 5% |
| Magnesium | 32mg | 13mg | 5% |
| Potassium | 68mg | 245mg | 5% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Calcium | 10mg | 46mg | 4% |
| Vitamin B3 | 1mg | 0.312mg | 4% |
| Protein | 3.08g | 1.15g | 4% |
| Vitamin B2 | 0.028mg | 0.062mg | 3% |
| Vitamin E | 0.01mg | 0.4mg | 3% |
| Calories | 83kcal | 19kcal | 3% |
| Iron | 0.96mg | 0.72mg | 3% |
| Phosphorus | 40mg | 22mg | 3% |
| Choline | 6.9mg | 15.4mg | 2% |
| Sodium | 5mg | 19mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Copper | 0.075mg | 0.087mg | 1% |
| Zinc | 0.57mg | 0.69mg | 1% |
| Fats | 0.24g | 0.18g | 0% |
| Net carbs | 14.08g | 0.27g | N/A |
| Sugar | 0.1g | 0.23g | N/A |
| Vitamin B1 | 0.057mg | 0.059mg | 0% |
| Saturated fat | 0.042g | 0.042g | 0% |
| Monounsaturated fat | 0.031g | 0.004g | 0% |
| Polyunsaturated fat | 0.098g | 0.081g | 0% |
| Tryptophan | 0.048mg | 0.005mg | 0% |
| Threonine | 0.089mg | 0.046mg | 0% |
| Isoleucine | 0.114mg | 0.066mg | 0% |
| Leucine | 0.208mg | 0.09mg | 0% |
| Lysine | 0.085mg | 0.058mg | 0% |
| Methionine | 0.048mg | 0.013mg | 0% |
| Phenylalanine | 0.145mg | 0.049mg | 0% |
| Valine | 0.139mg | 0.058mg | 0% |
| Histidine | 0.071mg | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +167.8% |
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +505.2% |
| Contains more WaterWater | +21.3% |
| Contains more OtherOther | +285.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +675% |
| Contains more Poly. FatPolyunsaturated fat | +21% |
~equal in
Saturated fat
~0.042g
