Bulgur vs. Mustard Greens — In-Depth Nutrition Comparison
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The main differences between bulgur and mustard Greens
- Bulgur has more fiber; however, mustard Greens has more vitamin K, vitamin A, vitamin C, vitamin E, calcium, and copper.
- Daily need coverage for vitamin K for mustard Greens is 494% higher.
- Mustard Greens has 3 times less zinc than bulgur. Bulgur has 0.57mg of zinc, while mustard Greens has 0.22mg.
- Bulgur has a higher glycemic index than mustard Greens.
Food types used in this article are Bulgur, cooked and Mustard greens, cooked, boiled, drained, without salt.
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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 ZincZinc | +159.1% |
| Contains less SodiumSodium | -44.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +1080% |
| Contains more PotassiumPotassium | +138.2% |
| Contains more CopperCopper | +94.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +39% |
| Contains more Vitamin B3Vitamin B3 | +130.9% |
| Contains more Vitamin B5Vitamin B5 | +186.7% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +1625% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +17700% |
| Contains more Vitamin B2Vitamin B2 | +125% |
| Contains more Vitamin B6Vitamin B6 | +18.1% |
| Contains more Vitamin KVitamin K | +118440% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.08 g
Fats:
0.24 g
Carbs:
18.58 g
Water:
77.76 g
Other:
0.34 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more ProteinProtein | +20.3% |
| Contains more CarbsCarbs | +312% |
| Contains more FatsFats | +95.8% |
| Contains more WaterWater | +18% |
| Contains more OtherOther | +100% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.098 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Poly. FatPolyunsaturated fat | +113% |
| Contains less Sat. FatSaturated fat | -71.4% |
| Contains more Mono. FatMonounsaturated fat | +254.8% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.5µg | 592.7µg | 494% |
| Vitamin A | 0µg | 618µg | 69% |
| Vitamin C | 0mg | 25.3mg | 28% |
| Manganese | 0.609mg | 26% | |
| Vitamin E | 0.01mg | 1.78mg | 12% |
| Calcium | 10mg | 118mg | 11% |
| Fiber | 4.5g | 2g | 10% |
| Copper | 0.075mg | 0.146mg | 8% |
| Carbs | 18.58g | 4.51g | 5% |
| Magnesium | 32mg | 13mg | 5% |
| Vitamin B5 | 0.344mg | 0.12mg | 4% |
| Vitamin B3 | 1mg | 0.433mg | 4% |
| Potassium | 68mg | 162mg | 3% |
| Vitamin B2 | 0.028mg | 0.063mg | 3% |
| Zinc | 0.57mg | 0.22mg | 3% |
| Calories | 83kcal | 26kcal | 3% |
| Folate | 18µg | 9µg | 2% |
| Vitamin B6 | 0.083mg | 0.098mg | 1% |
| Choline | 6.9mg | 0.4mg | 1% |
| Vitamin B1 | 0.057mg | 0.041mg | 1% |
| Protein | 3.08g | 2.56g | 1% |
| Iron | 0.96mg | 0.87mg | 1% |
| Fats | 0.24g | 0.47g | 0% |
| Net carbs | 14.08g | 2.51g | N/A |
| Sugar | 0.1g | 1.41g | N/A |
| Phosphorus | 40mg | 42mg | 0% |
| Sodium | 5mg | 9mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.042g | 0.012g | 0% |
| Monounsaturated fat | 0.031g | 0.11g | 0% |
| Polyunsaturated fat | 0.098g | 0.046g | 0% |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.089mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.208mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.145mg | 0% | |
| Valine | 0.139mg | 0% | |
| Histidine | 0.071mg | 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%
144%
Minerals Daily Need Coverage Score
21%
17%
Comparison summary
Which food is lower in Saturated fat?
Mustard Greens is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 15)
Which food is cheaper?
Mustard Greens is cheaper (difference - $0.6)
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.