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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 K, Vitamin A RAE, and Vitamin C.
  • Lettuce's daily need coverage for Vitamin K is 105% higher.
  • Bulgur has 3 times more Fiber than Lettuce. Bulgur has 4.5g of Fiber, while Lettuce has 1.3g.

We used Bulgur, cooked and Lettuce, green leaf, raw types in this comparison.

Infographic

Bulgur vs Lettuce 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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%
~equal in Selenium ~0.6µg

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
2
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%
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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +156.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +370150%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
3
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
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
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
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
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.
Bulgur Lettuce
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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Lettuce Opinion
Calories 83kcal 15kcal Bulgur
Protein 3.08g 1.36g Bulgur
Fats 0.24g 0.15g Bulgur
Vitamin C 0mg 9.2mg Lettuce
Net carbs 14.08g 1.57g Bulgur
Carbs 18.58g 2.87g Bulgur
Magnesium 32mg 13mg Bulgur
Calcium 10mg 36mg Lettuce
Potassium 68mg 194mg Lettuce
Iron 0.96mg 0.86mg Bulgur
Sugar 0.1g 0.78g Bulgur
Fiber 4.5g 1.3g Bulgur
Copper 0.075mg 0.029mg Bulgur
Zinc 0.57mg 0.18mg Bulgur
Phosphorus 40mg 29mg Bulgur
Sodium 5mg 28mg Bulgur
Vitamin A 2IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.01mg 0.22mg Lettuce
Manganese 0.609mg 0.25mg Bulgur
Selenium 0.6µg 0.6µg
Vitamin B1 0.057mg 0.07mg Lettuce
Vitamin B2 0.028mg 0.08mg Lettuce
Vitamin B3 1mg 0.375mg Bulgur
Vitamin B5 0.344mg 0.134mg Bulgur
Vitamin B6 0.083mg 0.09mg Lettuce
Vitamin K 0.5µg 126.3µg Lettuce
Folate 18µg 38µg Lettuce
Choline 6.9mg 13.6mg Lettuce
Saturated Fat 0.042g 0.02g Lettuce
Monounsaturated Fat 0.031g 0.006g Bulgur
Polyunsaturated fat 0.098g 0.082g Bulgur
Tryptophan 0.048mg 0.009mg Bulgur
Threonine 0.089mg 0.059mg Bulgur
Isoleucine 0.114mg 0.084mg Bulgur
Leucine 0.208mg 0.079mg Bulgur
Lysine 0.085mg 0.084mg Bulgur
Methionine 0.048mg 0.016mg Bulgur
Phenylalanine 0.145mg 0.055mg Bulgur
Valine 0.139mg 0.07mg Bulgur
Histidine 0.071mg 0.022mg Bulgur
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Lettuce
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
69%
Lettuce
Minerals Daily Need Coverage Score
21%
Bulgur
14%
Lettuce

Comparison summary

Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 15)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 23mg)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.