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Dandelion greens vs. Bulgur — In-Depth Nutrition Comparison

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Significant differences between Dandelion greens and Bulgur

  • Dandelion greens have more Vitamin K, Vitamin A RAE, Vitamin C, Iron, Vitamin E , Vitamin B2, Calcium, Vitamin B6, and Vitamin B1, however, Bulgur is richer in Manganese.
  • Dandelion greens covers your daily Vitamin K needs 648% more than Bulgur.

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

Infographic

Dandelion greens 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 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
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 +12.5%
Contains more CalciumCalcium +1770%
Contains more PotassiumPotassium +483.8%
Contains more IronIron +222.9%
Contains more CopperCopper +128%
Contains more PhosphorusPhosphorus +65%
Contains more ZincZinc +39%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +78.1%
Contains more SeleniumSelenium +20%

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 117% 610% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Bulgur
2
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% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +507950%
Contains more Vitamin E Vitamin E +34300%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +828.6%
Contains more Vitamin B6Vitamin B6 +202.4%
Contains more Vitamin KVitamin K +155580%
Contains more FolateFolate +50%
Contains more CholineCholine +411.6%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +309.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
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
Contains more FatsFats +191.7%
Contains more OtherOther +429.4%
Contains more ProteinProtein +14.1%
Contains more CarbsCarbs +102%
~equal in Water ~77.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 3% 62%
Saturated Fat: Sat. Fat 0.17 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
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 more Poly. FatPolyunsaturated fat +212.2%
Contains less Sat. FatSaturated Fat -75.3%
Contains more Mono. FatMonounsaturated Fat +121.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dandelion greens Bulgur Opinion
Calories 45kcal 83kcal Bulgur
Protein 2.7g 3.08g Bulgur
Fats 0.7g 0.24g Dandelion greens
Vitamin C 35mg 0mg Dandelion greens
Net carbs 5.7g 14.08g Bulgur
Carbs 9.2g 18.58g Bulgur
Magnesium 36mg 32mg Dandelion greens
Calcium 187mg 10mg Dandelion greens
Potassium 397mg 68mg Dandelion greens
Iron 3.1mg 0.96mg Dandelion greens
Sugar 0.71g 0.1g Bulgur
Fiber 3.5g 4.5g Bulgur
Copper 0.171mg 0.075mg Dandelion greens
Zinc 0.41mg 0.57mg Bulgur
Phosphorus 66mg 40mg Dandelion greens
Sodium 76mg 5mg Bulgur
Vitamin A 10161IU 2IU Dandelion greens
Vitamin A RAE 508µg 0µg Dandelion greens
Vitamin E 3.44mg 0.01mg Dandelion greens
Manganese 0.342mg 0.609mg Bulgur
Selenium 0.5µg 0.6µg Bulgur
Vitamin B1 0.19mg 0.057mg Dandelion greens
Vitamin B2 0.26mg 0.028mg Dandelion greens
Vitamin B3 0.806mg 1mg Bulgur
Vitamin B5 0.084mg 0.344mg Bulgur
Vitamin B6 0.251mg 0.083mg Dandelion greens
Vitamin K 778.4µg 0.5µg Dandelion greens
Folate 27µg 18µg Dandelion greens
Choline 35.3mg 6.9mg Dandelion greens
Saturated Fat 0.17g 0.042g Bulgur
Monounsaturated Fat 0.014g 0.031g Bulgur
Polyunsaturated fat 0.306g 0.098g Dandelion greens
Tryptophan 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.085mg Bulgur
Methionine 0.048mg Bulgur
Phenylalanine 0.145mg Bulgur
Valine 0.139mg Bulgur
Histidine 0.071mg Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens Bulgur
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
228%
Dandelion greens
8%
Bulgur
Minerals Daily Need Coverage Score
39%
Dandelion greens
21%
Bulgur

Comparison summary

Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 47)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $2)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 71mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.128g)
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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.