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  6. Bulgur vs. Marrow-stem Kale

Bulgur vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between bulgur and marrow-stem Kale

  • Bulgur has more iron; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, vitamin E, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Marrow-stem Kale has 2 times less iron than bulgur. Bulgur has 0.96mg of iron, while marrow-stem Kale has 0.47mg.
  • Bulgur has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Bulgur, cooked and Collards, raw.

Infographic

Bulgur vs Marrow-stem Kale 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
6
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +18.5%
Contains more IronIron +104.3%
Contains more CopperCopper +63%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -70.6%
Contains more CalciumCalcium +2220%
Contains more PotassiumPotassium +213.2%
Contains more SeleniumSelenium +116.7%
~equal in Manganese ~0.658mg

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
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% 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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B3Vitamin B3 +34.8%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22500%
Contains more Vitamin B2Vitamin B2 +364.3%
Contains more Vitamin B6Vitamin B6 +98.8%
Contains more Vitamin KVitamin K +87320%
Contains more FolateFolate +616.7%
Contains more CholineCholine +236.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Marrow-stem Kale DV% diff.
Vitamin K 0.5µg 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Vitamin A 0µg 251µg 28%
Folate 18µg 129µg 28%
Calcium 10mg 232mg 22%
Vitamin E 0.01mg 2.26mg 15%
Vitamin B2 0.028mg 0.13mg 8%
Vitamin B6 0.083mg 0.165mg 6%
Iron 0.96mg 0.47mg 6%
Carbs 18.58g 5.42g 4%
Potassium 68mg 213mg 4%
Calories 83kcal 32kcal 3%
Choline 6.9mg 23.2mg 3%
Zinc 0.57mg 0.21mg 3%
Copper 0.075mg 0.046mg 3%
Fiber 4.5g 4g 2%
Manganese 0.609mg 0.658mg 2%
Vitamin B3 1mg 0.742mg 2%
Vitamin B5 0.344mg 0.267mg 2%
Phosphorus 40mg 25mg 2%
Polyunsaturated fat 0.098g 0.201g 1%
Sodium 5mg 17mg 1%
Selenium 0.6µg 1.3µg 1%
Magnesium 32mg 27mg 1%
Fats 0.24g 0.61g 1%
Protein 3.08g 3.02g 0%
Net carbs 14.08g 1.42g N/A
Sugar 0.1g 0.46g N/A
Vitamin B1 0.057mg 0.054mg 0%
Saturated fat 0.042g 0.055g 0%
Monounsaturated fat 0.031g 0.03g 0%
Tryptophan 0.048mg 0.031mg 0%
Threonine 0.089mg 0.086mg 0%
Isoleucine 0.114mg 0.1mg 0%
Leucine 0.208mg 0.151mg 0%
Lysine 0.085mg 0.117mg 0%
Methionine 0.048mg 0.033mg 0%
Phenylalanine 0.145mg 0.087mg 0%
Valine 0.139mg 0.12mg 0%
Histidine 0.071mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +242.8%
Contains more FatsFats +154.2%
Contains more WaterWater +15.3%
Contains more OtherOther +291.2%
~equal in Protein ~3.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -23.6%
Contains more Poly. FatPolyunsaturated fat +105.1%
~equal in Monounsaturated fat ~0.03g

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.