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  6. Bulgur vs. Leek

Bulgur vs. Leek — In-Depth Nutrition Comparison

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How are Bulgur and Leek different?

  • Bulgur is higher in Fiber, and Manganese, however, Leek is richer in Vitamin K, Iron, Vitamin C, Vitamin B6, Folate, Vitamin A RAE, and Vitamin E .
  • Daily need coverage for Vitamin K from Leek is 39% higher.
  • Bulgur contains 3 times more Fiber than Leek. While Bulgur contains 4.5g of Fiber, Leek contains only 1.8g.

Bulgur, cooked and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Bulgur vs Leek infographic
Infographic link

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
Bulgur
5
:
5
Leek
Leek
Contains more Magnesium +14.3%
Contains more Phosphorus +14.3%
Contains less Sodium -75%
Contains more Zinc +375%
Contains more Manganese +26.6%
Contains more Calcium +490%
Contains more Iron +118.8%
Contains more Potassium +164.7%
Contains more Copper +60%
Contains more Selenium +66.7%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Magnesium +14.3%
Contains more Phosphorus +14.3%
Contains less Sodium -75%
Contains more Zinc +375%
Contains more Manganese +26.6%
Contains more Calcium +490%
Contains more Iron +118.8%
Contains more Potassium +164.7%
Contains more Copper +60%
Contains more Selenium +66.7%

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
Bulgur
2
:
8
Leek
Leek
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +145.7%
Contains more Vitamin A +83250%
Contains more Vitamin E +9100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +180.7%
Contains more Folate +255.6%
Contains more Vitamin K +9300%
Equal in Vitamin B1 - 0.06
Equal in Vitamin B2 - 0.03
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +145.7%
Contains more Vitamin A +83250%
Contains more Vitamin E +9100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +180.7%
Contains more Folate +255.6%
Contains more Vitamin K +9300%
Equal in Vitamin B1 - 0.06
Equal in Vitamin B2 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
:
3
Leek
Leek
Contains more Protein +105.3%
Contains more Carbs +31.3%
Contains more Fats +25%
Contains more Other +208.8%
Equal in Water - 83
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +105.3%
Contains more Carbs +31.3%
Contains more Fats +25%
Contains more Other +208.8%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
:
2
Leek
Leek
Contains more Monounsaturated Fat +675%
Contains more Polyunsaturated fat +69.4%
Equal in Saturated Fat - 0.04
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +675%
Contains more Polyunsaturated fat +69.4%
Equal in Saturated Fat - 0.04

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Leek
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bulgur Leek Opinion
Net carbs 14.08g 12.35g Bulgur
Protein 3.08g 1.5g Bulgur
Fats 0.24g 0.3g Leek
Carbs 18.58g 14.15g Bulgur
Calories 83kcal 61kcal Bulgur
Sugar 0.1g 3.9g Bulgur
Fiber 4.5g 1.8g Bulgur
Calcium 10mg 59mg Leek
Iron 0.96mg 2.1mg Leek
Magnesium 32mg 28mg Bulgur
Phosphorus 40mg 35mg Bulgur
Potassium 68mg 180mg Leek
Sodium 5mg 20mg Bulgur
Zinc 0.57mg 0.12mg Bulgur
Copper 0.075mg 0.12mg Leek
Manganese 0.609mg 0.481mg Bulgur
Selenium 0.6µg 1µg Leek
Vitamin A 2IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.01mg 0.92mg Leek
Vitamin C 0mg 12mg Leek
Vitamin B1 0.057mg 0.06mg Leek
Vitamin B2 0.028mg 0.03mg Leek
Vitamin B3 1mg 0.4mg Bulgur
Vitamin B5 0.344mg 0.14mg Bulgur
Vitamin B6 0.083mg 0.233mg Leek
Folate 18µg 64µg Leek
Vitamin K 0.5µg 47µg Leek
Tryptophan 0.048mg 0.012mg Bulgur
Threonine 0.089mg 0.063mg Bulgur
Isoleucine 0.114mg 0.052mg Bulgur
Leucine 0.208mg 0.096mg Bulgur
Lysine 0.085mg 0.078mg Bulgur
Methionine 0.048mg 0.018mg Bulgur
Phenylalanine 0.145mg 0.055mg Bulgur
Valine 0.139mg 0.056mg Bulgur
Histidine 0.071mg 0.025mg Bulgur
Saturated Fat 0.042g 0.04g Leek
Monounsaturated Fat 0.031g 0.004g Bulgur
Polyunsaturated fat 0.098g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Leek
Minerals Daily Need Coverage Score
21%
Bulgur
26%
Leek

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 15)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 15mg)
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.

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.