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.
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 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% |
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% |
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% |
