Bulgur vs. Lettuce — In-Depth Nutrition Comparison
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What are the main differences between bulgur and lettuce?
- Bulgur is richer in manganese, fiber, and copper, yet lettuce is richer in vitamin A, vitamin K, and vitamin C.
- Lettuce's daily need coverage for vitamin A is 148% higher.
- Bulgur has 3 times more fiber than lettuce. Bulgur has 4.5g of fiber, while lettuce has 1.3g.
- Lettuce has a lower glycemic index than bulgur.
We used Bulgur, cooked and Lettuce, green leaf, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +146.2% |
| Contains more IronIron | +11.6% |
| Contains more CopperCopper | +158.6% |
| Contains more ZincZinc | +216.7% |
| Contains more PhosphorusPhosphorus | +37.9% |
| Contains less SodiumSodium | -82.1% |
| Contains more ManganeseManganese | +143.6% |
| Contains more CalciumCalcium | +260% |
| Contains more PotassiumPotassium | +185.3% |
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 | +166.7% |
| Contains more Vitamin B5Vitamin B5 | +156.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2100% |
| Contains more Vitamin B1Vitamin B1 | +22.8% |
| Contains more Vitamin B2Vitamin B2 | +185.7% |
| Contains more Vitamin KVitamin K | +25160% |
| Contains more FolateFolate | +111.1% |
| Contains more CholineCholine | +97.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +126.5% |
| Contains more FatsFats | +60% |
| Contains more CarbsCarbs | +547.4% |
| Contains more WaterWater | +22.1% |
| Contains more OtherOther | +88.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +416.7% |
| Contains more Poly. FatPolyunsaturated fat | +19.5% |
| Contains less Sat. FatSaturated fat | -52.4% |
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 Saturated fat |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0.5µg | 126.3µg | 105% |
| Vitamin A | 0µg | 370µg | 41% |
| Manganese | 0.609mg | 0.25mg | 16% |
| Fiber | 4.5g | 1.3g | 13% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Folate | 18µg | 38µg | 5% |
| Carbs | 18.58g | 2.87g | 5% |
| Magnesium | 32mg | 13mg | 5% |
| Copper | 0.075mg | 0.029mg | 5% |
| Vitamin B2 | 0.028mg | 0.08mg | 4% |
| Vitamin B5 | 0.344mg | 0.134mg | 4% |
| Vitamin B3 | 1mg | 0.375mg | 4% |
| Potassium | 68mg | 194mg | 4% |
| Zinc | 0.57mg | 0.18mg | 4% |
| Calories | 83kcal | 15kcal | 3% |
| Calcium | 10mg | 36mg | 3% |
| Protein | 3.08g | 1.36g | 3% |
| Phosphorus | 40mg | 29mg | 2% |
| Choline | 6.9mg | 13.6mg | 1% |
| Vitamin B6 | 0.083mg | 0.09mg | 1% |
| Vitamin B1 | 0.057mg | 0.07mg | 1% |
| Fructose | 0.43g | 1% | |
| Vitamin E | 0.01mg | 0.22mg | 1% |
| Sodium | 5mg | 28mg | 1% |
| Iron | 0.96mg | 0.86mg | 1% |
| Fats | 0.24g | 0.15g | 0% |
| Net carbs | 14.08g | 1.57g | N/A |
| Sugar | 0.1g | 0.78g | N/A |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.042g | 0.02g | 0% |
| Monounsaturated fat | 0.031g | 0.006g | 0% |
| Polyunsaturated fat | 0.098g | 0.082g | 0% |
| Tryptophan | 0.048mg | 0.009mg | 0% |
| Threonine | 0.089mg | 0.059mg | 0% |
| Isoleucine | 0.114mg | 0.084mg | 0% |
| Leucine | 0.208mg | 0.079mg | 0% |
| Lysine | 0.085mg | 0.084mg | 0% |
| Methionine | 0.048mg | 0.016mg | 0% |
| Phenylalanine | 0.145mg | 0.055mg | 0% |
| Valine | 0.139mg | 0.07mg | 0% |
| Histidine | 0.071mg | 0.022mg | 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%
45%
Minerals Daily Need Coverage Score
21%
14%
Comparison summary
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Lettuce is lower in glycemic index (difference - 15)
Which food is cheaper?
Lettuce is cheaper (difference - $1.5)
Which food is richer in vitamins?
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 23mg)
Which food is richer in minerals?
Bulgur is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)