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  6. Butterbur vs. Bulgur

Butterbur vs. Bulgur — In-Depth Nutrition Comparison

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How are butterbur and bulgur different?

  • Butterbur is higher in vitamin C, potassium, and calcium; however, bulgur is richer in manganese, iron, and vitamin B5.
  • Daily need coverage for vitamin C for butterbur is 35% higher.
  • Butterbur contains 10 times more calcium than bulgur. While butterbur contains 103mg of calcium, bulgur contains only 10mg.

Butterbur, (fuki), raw and Bulgur, cooked are the varieties used in this article.

Infographic

Butterbur vs Bulgur 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
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%
Contains more CalciumCalcium +930%
Contains more PotassiumPotassium +863.2%
Contains more CopperCopper +37.3%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +128.6%
Contains more IronIron +860%
Contains more ZincZinc +256.3%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +122.3%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
Bulgur
Bulgur
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more Vitamin B1Vitamin B1 +185%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B5Vitamin B5 +975%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Butterbur Bulgur DV% diff.
Vitamin C 31.5mg 0mg 35%
Fiber 4.5g 18%
Potassium 655mg 68mg 17%
Manganese 0.274mg 0.609mg 15%
Iron 0.1mg 0.96mg 11%
Calcium 103mg 10mg 9%
Vitamin B5 0.032mg 0.344mg 6%
Protein 0.39g 3.08g 5%
Carbs 3.61g 18.58g 5%
Vitamin B3 0.2mg 1mg 5%
Magnesium 14mg 32mg 4%
Zinc 0.16mg 0.57mg 4%
Phosphorus 12mg 40mg 4%
Calories 14kcal 83kcal 3%
Copper 0.103mg 0.075mg 3%
Vitamin B1 0.02mg 0.057mg 3%
Folate 10µg 18µg 2%
Selenium 0.9µg 0.6µg 1%
Vitamin B2 0.02mg 0.028mg 1%
Vitamin B6 0.096mg 0.083mg 1%
Choline 6.9mg 1%
Polyunsaturated fat 0.098g 1%
Protein per 100 calories 2.8g 3.7g N/A
Calories per 10 g protein 359kcal 269kcal N/A
Weight per 100 calories 714g 120g N/A
Fats 0.04g 0.24g 0%
Net carbs 3.61g 14.08g N/A
Sugar 0.1g N/A
Sodium 7mg 5mg 0%
Vitamin A 3µg 0µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Bulgur
Bulgur
3
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more WaterWater +21.5%
Contains more OtherOther +329.4%
Contains more ProteinProtein +689.7%
Contains more FatsFats +500%
Contains more CarbsCarbs +414.7%

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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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.