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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated fat | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
57%
Minerals Daily Need Coverage Score
21%
18%
Comparison summary
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 47)
Which food is cheaper?
Escarole is cheaper (difference - $2)
Which food is richer in vitamins?
Escarole is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
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The foods are relatively equal in Saturated fat (0.042 g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.