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  6. Chard raw vs. Bulgur dry

Chard raw vs. Bulgur dry — In-Depth Nutrition Comparison

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How are chard raw and bulgur dry different?

  • Chard raw is higher in vitamin K, vitamin A, and vitamin C; however, bulgur dry is richer in manganese, fiber, phosphorus, vitamin B3, magnesium, vitamin B6, and vitamin B5.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Chard raw has a lower glycemic index (32) than bulgur dry (47).

Chard, swiss, raw and Bulgur, dry are the varieties used in this article.

Infographic

Chard raw vs Bulgur dry 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +45.7%
Contains more MagnesiumMagnesium +102.5%
Contains more IronIron +36.7%
Contains more CopperCopper +87.2%
Contains more ZincZinc +436.1%
Contains more PhosphorusPhosphorus +552.2%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +732.8%
Contains more SeleniumSelenium +155.6%
~equal in Potassium ~410mg

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 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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3050%
Contains more Vitamin KVitamin K +43584.2%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +1178.5%
Contains more Vitamin B5Vitamin B5 +507.6%
Contains more Vitamin B6Vitamin B6 +245.5%
Contains more FolateFolate +92.9%
Contains more CholineCholine +56.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Bulgur dry DV% diff.
Vitamin K 830µg 1.9µg 690%
Manganese 0.366mg 3.048mg 117%
Fiber 1.6g 12.5g 44%
Phosphorus 46mg 300mg 36%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Vitamin B3 0.4mg 5.114mg 29%
Carbs 3.74g 75.87g 24%
Protein 1.8g 12.29g 21%
Magnesium 81mg 164mg 20%
Vitamin B6 0.099mg 0.342mg 19%
Vitamin B5 0.172mg 1.045mg 17%
Copper 0.179mg 0.335mg 17%
Calories 19kcal 342kcal 16%
Vitamin B1 0.04mg 0.232mg 16%
Zinc 0.36mg 1.93mg 14%
Vitamin E 1.89mg 0.06mg 12%
Sodium 213mg 17mg 9%
Iron 1.8mg 2.46mg 8%
Polyunsaturated fat 0.07g 0.541g 3%
Selenium 0.9µg 2.3µg 3%
Folate 14µg 27µg 3%
Fats 0.2g 1.33g 2%
Choline 18mg 28.1mg 2%
Calcium 51mg 35mg 2%
Vitamin B2 0.09mg 0.115mg 2%
Potassium 379mg 410mg 1%
Saturated fat 0.03g 0.232g 1%
Net carbs 2.14g 63.37g N/A
Sugar 1.1g 0.41g N/A
Monounsaturated fat 0.04g 0.173g 0%
Tryptophan 0.017mg 0.19mg 0%
Threonine 0.083mg 0.354mg 0%
Isoleucine 0.147mg 0.455mg 0%
Leucine 0.13mg 0.83mg 0%
Lysine 0.099mg 0.339mg 0%
Methionine 0.019mg 0.19mg 0%
Phenylalanine 0.11mg 0.58mg 0%
Valine 0.11mg 0.554mg 0%
Histidine 0.036mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +929.6%
Contains more ProteinProtein +582.8%
Contains more FatsFats +565%
Contains more CarbsCarbs +1928.6%
~equal in Other ~1.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -87.1%
Contains more Mono. FatMonounsaturated fat +332.5%
Contains more Poly. FatPolyunsaturated fat +672.9%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.