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  6. Chard vs. Bulgur

Chard vs. Bulgur — In-Depth Nutrition Comparison

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Differences between chard and bulgur

  • Chard has more vitamin K, vitamin A, vitamin C, iron, potassium, magnesium, vitamin E, and copper, while bulgur has more manganese and fiber.
  • Chard's daily need coverage for vitamin K is 272% higher.
  • Chard has a lower glycemic index. The glycemic index of chard is 32, while the glycemic index of bulgur is 47.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Bulgur, cooked.

Infographic

Chard vs Bulgur 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.
Chard
Chard
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Bulgur
Bulgur
4
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 MagnesiumMagnesium +168.8%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +707.4%
Contains more IronIron +135.4%
Contains more CopperCopper +117.3%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +21.2%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +82.3%

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.
Chard
Chard
5
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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Bulgur
Bulgur
4
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 EVitamin E +18800%
Contains more Vitamin B2Vitamin B2 +207.1%
Contains more Vitamin KVitamin K +65360%
Contains more Vitamin B1Vitamin B1 +67.6%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +111%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.083mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Bulgur DV% diff.
Vitamin K 327.3µg 0.5µg 272%
Vitamin A 306µg 0µg 34%
Vitamin C 18mg 0mg 20%
Iron 2.26mg 0.96mg 16%
Potassium 549mg 68mg 14%
Magnesium 86mg 32mg 13%
Vitamin E 1.89mg 0.01mg 13%
Manganese 0.334mg 0.609mg 12%
Fiber 2.1g 4.5g 10%
Copper 0.163mg 0.075mg 10%
Sodium 179mg 5mg 8%
Carbs 4.13g 18.58g 5%
Calcium 58mg 10mg 5%
Vitamin B2 0.086mg 0.028mg 4%
Vitamin B3 0.36mg 1mg 4%
Vitamin B5 0.163mg 0.344mg 4%
Choline 28.7mg 6.9mg 4%
Calories 20kcal 83kcal 3%
Protein 1.88g 3.08g 2%
Zinc 0.33mg 0.57mg 2%
Vitamin B1 0.034mg 0.057mg 2%
Folate 9µg 18µg 2%
Phosphorus 33mg 40mg 1%
Selenium 0.9µg 0.6µg 1%
Protein per 100 calories 9.4g 3.7g N/A
Calories per 10 g protein 106kcal 269kcal N/A
Weight per 100 calories 500g 120g N/A
Fats 0.08g 0.24g 0%
Net carbs 2.03g 14.08g N/A
Sugar 1.1g 0.1g N/A
Vitamin B6 0.085mg 0.083mg 0%
Saturated fat 0.012g 0.042g 0%
Monounsaturated fat 0.016g 0.031g 0%
Polyunsaturated fat 0.028g 0.098g 0%
Tryptophan 0.018mg 0.048mg 0%
Threonine 0.086mg 0.089mg 0%
Isoleucine 0.154mg 0.114mg 0%
Leucine 0.135mg 0.208mg 0%
Lysine 0.103mg 0.085mg 0%
Methionine 0.02mg 0.048mg 0%
Phenylalanine 0.114mg 0.145mg 0%
Valine 0.114mg 0.139mg 0%
Histidine 0.038mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +19.1%
Contains more OtherOther +270.6%
Contains more ProteinProtein +63.8%
Contains more FatsFats +200%
Contains more CarbsCarbs +349.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Bulgur
Bulgur
2
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains less Sat. FatSaturated fat -71.4%
Contains more Mono. FatMonounsaturated fat +93.8%
Contains more Poly. FatPolyunsaturated fat +250%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.