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Bulgur vs. Purslane — In-Depth Nutrition Comparison

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Significant differences between bulgur and purslane

  • Bulgur has more manganese and vitamin B5; however, purslane is richer in vitamin C, iron, potassium, magnesium, vitamin B2, and calcium.
  • Purslane covers your daily vitamin C needs 23% more than bulgur.
  • Purslane has 10 times less vitamin B5 than bulgur. Bulgur has 0.344mg of vitamin B5, while purslane has 0.036mg.

Specific food types used in this comparison are Bulgur, cooked and Purslane, raw.

Infographic

Bulgur vs Purslane 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
3
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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Contains more ZincZinc +235.3%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +101%
Contains more MagnesiumMagnesium +112.5%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +626.5%
Contains more IronIron +107.3%
Contains more CopperCopper +50.7%
Contains more SeleniumSelenium +50%
~equal in Phosphorus ~44mg

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
7
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 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.3%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more Vitamin B5Vitamin B5 +855.6%
Contains more Vitamin B6Vitamin B6 +13.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +300%
Contains more CholineCholine +85.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more ProteinProtein +51.7%
Contains more CarbsCarbs +448.1%
Contains more FatsFats +50%
Contains more WaterWater +19.4%
Contains more OtherOther +300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Purslane
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Purslane DV% diff.
Vitamin C 0mg 21mg 23%
Fiber 4.5g 18%
Manganese 0.609mg 0.303mg 13%
Potassium 68mg 494mg 13%
Iron 0.96mg 1.99mg 13%
Magnesium 32mg 68mg 9%
Vitamin B5 0.344mg 0.036mg 6%
Calcium 10mg 65mg 6%
Vitamin B2 0.028mg 0.112mg 6%
Carbs 18.58g 3.39g 5%
Copper 0.075mg 0.113mg 4%
Zinc 0.57mg 0.17mg 4%
Calories 83kcal 20kcal 3%
Vitamin B3 1mg 0.48mg 3%
Folate 18µg 12µg 2%
Sodium 5mg 45mg 2%
Protein 3.08g 2.03g 2%
Vitamin B6 0.083mg 0.073mg 1%
Choline 6.9mg 12.8mg 1%
Polyunsaturated fat 0.098g 1%
Vitamin B1 0.057mg 0.047mg 1%
Selenium 0.6µg 0.9µg 1%
Phosphorus 40mg 44mg 1%
Fats 0.24g 0.36g 0%
Net carbs 14.08g 3.39g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.042g 0%
Monounsaturated fat 0.031g 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?

ok
ok
is better in case of low diet
Bulgur Purslane
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
12%
Purslane
Minerals Daily Need Coverage Score
21%
Bulgur
30%
Purslane

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated fat?
Purslane
Purslane is lower in Saturated fat (difference - 0.042g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 47)
Which food is cheaper?
Purslane
Purslane is cheaper (difference - $2)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 40mg)
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.