Bulgur vs. Watercress — In-Depth Nutrition Comparison
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The main differences between bulgur and watercress
- Bulgur has more fiber, manganese, and iron; however, watercress has more vitamin K, vitamin A, vitamin C, calcium, potassium, vitamin B2, and vitamin E.
- Daily need coverage for vitamin K for watercress is 208% higher.
- Watercress has 9 times less fiber than bulgur. Bulgur has 4.5g of fiber, while watercress has 0.5g.
- Bulgur has a higher glycemic index than watercress.
Food types used in this article are Bulgur, cooked and Watercress, raw.
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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 | +52.4% |
| Contains more IronIron | +380% |
| Contains more ZincZinc | +418.2% |
| Contains less SodiumSodium | -87.8% |
| Contains more ManganeseManganese | +149.6% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +385.3% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains more SeleniumSelenium | +50% |
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 B3Vitamin B3 | +400% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +9900% |
| Contains more Vitamin B1Vitamin B1 | +57.9% |
| Contains more Vitamin B2Vitamin B2 | +328.6% |
| Contains more Vitamin B6Vitamin B6 | +55.4% |
| Contains more Vitamin KVitamin K | +49900% |
| Contains more CholineCholine | +30.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.5µg | 250µg | 208% |
| Vitamin C | 0mg | 43mg | 48% |
| Vitamin A | 0µg | 160µg | 18% |
| Fiber | 4.5g | 0.5g | 16% |
| Manganese | 0.609mg | 0.244mg | 16% |
| Calcium | 10mg | 120mg | 11% |
| Iron | 0.96mg | 0.2mg | 10% |
| Potassium | 68mg | 330mg | 8% |
| Vitamin B2 | 0.028mg | 0.12mg | 7% |
| Vitamin E | 0.01mg | 1mg | 7% |
| Carbs | 18.58g | 1.29g | 6% |
| Vitamin B3 | 1mg | 0.2mg | 5% |
| Calories | 83kcal | 11kcal | 4% |
| Vitamin B6 | 0.083mg | 0.129mg | 4% |
| Zinc | 0.57mg | 0.11mg | 4% |
| Vitamin B1 | 0.057mg | 0.09mg | 3% |
| Magnesium | 32mg | 21mg | 3% |
| Phosphorus | 40mg | 60mg | 3% |
| Sodium | 5mg | 41mg | 2% |
| Protein | 3.08g | 2.3g | 2% |
| Folate | 18µg | 9µg | 2% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Vitamin B5 | 0.344mg | 0.31mg | 1% |
| Fats | 0.24g | 0.1g | 0% |
| Net carbs | 14.08g | 0.79g | N/A |
| Sugar | 0.1g | 0.2g | N/A |
| Copper | 0.075mg | 0.077mg | 0% |
| Saturated fat | 0.042g | 0.027g | 0% |
| Choline | 6.9mg | 9mg | 0% |
| Monounsaturated fat | 0.031g | 0.008g | 0% |
| Polyunsaturated fat | 0.098g | 0.035g | 0% |
| Tryptophan | 0.048mg | 0.03mg | 0% |
| Threonine | 0.089mg | 0.133mg | 0% |
| Isoleucine | 0.114mg | 0.093mg | 0% |
| Leucine | 0.208mg | 0.166mg | 0% |
| Lysine | 0.085mg | 0.134mg | 0% |
| Methionine | 0.048mg | 0.02mg | 0% |
| Phenylalanine | 0.145mg | 0.114mg | 0% |
| Valine | 0.139mg | 0.137mg | 0% |
| Histidine | 0.071mg | 0.04mg | 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:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +33.9% |
| Contains more FatsFats | +140% |
| Contains more CarbsCarbs | +1340.3% |
| Contains more WaterWater | +22.3% |
| Contains more OtherOther | +252.9% |
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
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Mono. FatMonounsaturated fat | +287.5% |
| Contains more Poly. FatPolyunsaturated fat | +180% |
| Contains less Sat. FatSaturated fat | -35.7% |
