Bulgur vs. Kale — In-Depth Nutrition Comparison
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What are the differences between bulgur and kale?
- Bulgur is higher in fiber, manganese, and vitamin B5, yet kale is higher in vitamin K, vitamin A, vitamin C, copper, calcium, and vitamin E.
- Kale's daily need coverage for vitamin K is 680% more.
- Bulgur has 7 times more vitamin B5 than kale. While bulgur has 0.344mg of vitamin B5, kale has only 0.049mg.
We used Bulgur, cooked and Kale, cooked, boiled, drained, without salt 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 | +77.8% |
| Contains more ZincZinc | +137.5% |
| Contains more PhosphorusPhosphorus | +42.9% |
| Contains less SodiumSodium | -78.3% |
| Contains more ManganeseManganese | +46.4% |
| Contains more CalciumCalcium | +620% |
| Contains more PotassiumPotassium | +235.3% |
| Contains more CopperCopper | +108% |
| Contains more SeleniumSelenium | +50% |
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 | +100% |
| Contains more Vitamin B5Vitamin B5 | +602% |
| Contains more FolateFolate | +38.5% |
| Contains more CholineCholine | +1625% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8400% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B6Vitamin B6 | +66.3% |
| Contains more Vitamin KVitamin K | +163300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +62.1% |
| Contains more CarbsCarbs | +230% |
| Contains more FatsFats | +66.7% |
| Contains more WaterWater | +17.3% |
| Contains more OtherOther | +155.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -19.2% |
| Contains more Poly. FatPolyunsaturated fat | +96.9% |
~equal in
Monounsaturated fat
~0.03g
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0.5µg | 817µg | 680% |
| Vitamin A | 0µg | 681µg | 76% |
| Vitamin C | 0mg | 41mg | 46% |
| Fiber | 4.5g | 2g | 10% |
| Copper | 0.075mg | 0.156mg | 9% |
| Manganese | 0.609mg | 0.416mg | 8% |
| Vitamin E | 0.01mg | 0.85mg | 6% |
| Vitamin B5 | 0.344mg | 0.049mg | 6% |
| Calcium | 10mg | 72mg | 6% |
| Potassium | 68mg | 228mg | 5% |
| Carbs | 18.58g | 5.63g | 4% |
| Vitamin B6 | 0.083mg | 0.138mg | 4% |
| Vitamin B3 | 1mg | 0.5mg | 3% |
| Magnesium | 32mg | 18mg | 3% |
| Zinc | 0.57mg | 0.24mg | 3% |
| Vitamin B2 | 0.028mg | 0.07mg | 3% |
| Calories | 83kcal | 28kcal | 3% |
| Protein | 3.08g | 1.9g | 2% |
| Phosphorus | 40mg | 28mg | 2% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Sodium | 5mg | 23mg | 1% |
| Polyunsaturated fat | 0.098g | 0.193g | 1% |
| Iron | 0.96mg | 0.9mg | 1% |
| Folate | 18µg | 13µg | 1% |
| Choline | 6.9mg | 0.4mg | 1% |
| Fats | 0.24g | 0.4g | 0% |
| Net carbs | 14.08g | 3.63g | N/A |
| Sugar | 0.1g | 1.25g | N/A |
| Vitamin B1 | 0.057mg | 0.053mg | 0% |
| Saturated fat | 0.042g | 0.052g | 0% |
| Monounsaturated fat | 0.031g | 0.03g | 0% |
| Tryptophan | 0.048mg | 0.023mg | 0% |
| Threonine | 0.089mg | 0.085mg | 0% |
| Isoleucine | 0.114mg | 0.114mg | 0% |
| Leucine | 0.208mg | 0.133mg | 0% |
| Lysine | 0.085mg | 0.114mg | 0% |
| Methionine | 0.048mg | 0.018mg | 0% |
| Phenylalanine | 0.145mg | 0.097mg | 0% |
| Valine | 0.139mg | 0.104mg | 0% |
| Histidine | 0.071mg | 0.04mg | 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%
193%
Minerals Daily Need Coverage Score
21%
22%
Comparison summary
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 47)
Which food is cheaper?
Kale is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Bulgur is lower in Saturated fat (difference - 0.01g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
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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.