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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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
