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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 RAE, 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.

Infographic

Bulgur vs Kale 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
5
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%
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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%
~equal in Iron ~0.9mg

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
4
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%
Kale
6
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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 +680950%
Contains more Vitamin E Vitamin E +8400%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more Vitamin KVitamin K +163300%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.053mg
~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
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
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
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
Kale
1
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
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.
Bulgur Kale
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur Kale Opinion
Calories 83kcal 28kcal Bulgur
Protein 3.08g 1.9g Bulgur
Fats 0.24g 0.4g Kale
Vitamin C 0mg 41mg Kale
Net carbs 14.08g 3.63g Bulgur
Carbs 18.58g 5.63g Bulgur
Magnesium 32mg 18mg Bulgur
Calcium 10mg 72mg Kale
Potassium 68mg 228mg Kale
Iron 0.96mg 0.9mg Bulgur
Sugar 0.1g 1.25g Bulgur
Fiber 4.5g 2g Bulgur
Copper 0.075mg 0.156mg Kale
Zinc 0.57mg 0.24mg Bulgur
Phosphorus 40mg 28mg Bulgur
Sodium 5mg 23mg Bulgur
Vitamin A 2IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.01mg 0.85mg Kale
Manganese 0.609mg 0.416mg Bulgur
Selenium 0.6µg 0.9µg Kale
Vitamin B1 0.057mg 0.053mg Bulgur
Vitamin B2 0.028mg 0.07mg Kale
Vitamin B3 1mg 0.5mg Bulgur
Vitamin B5 0.344mg 0.049mg Bulgur
Vitamin B6 0.083mg 0.138mg Kale
Vitamin K 0.5µg 817µg Kale
Folate 18µg 13µg Bulgur
Choline 6.9mg 0.4mg Bulgur
Saturated Fat 0.042g 0.052g Bulgur
Monounsaturated Fat 0.031g 0.03g Bulgur
Polyunsaturated fat 0.098g 0.193g Kale
Tryptophan 0.048mg 0.023mg Bulgur
Threonine 0.089mg 0.085mg Bulgur
Isoleucine 0.114mg 0.114mg
Leucine 0.208mg 0.133mg Bulgur
Lysine 0.085mg 0.114mg Kale
Methionine 0.048mg 0.018mg Bulgur
Phenylalanine 0.145mg 0.097mg Bulgur
Valine 0.139mg 0.104mg Bulgur
Histidine 0.071mg 0.04mg Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Kale
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
238%
Kale
Minerals Daily Need Coverage Score
21%
Bulgur
22%
Kale

Comparison summary

Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 47)
Which food is cheaper?
Kale
Kale is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.