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Endive vs. Bulgur dry — In-Depth Nutrition Comparison

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A recap on differences between endive and bulgur dry

  • Endive has more vitamin K, vitamin A, and folate; however, bulgur dry is higher in manganese, phosphorus, fiber, magnesium, vitamin B3, copper, and vitamin B6.
  • Endive covers your daily vitamin K needs 191% more than bulgur dry.
  • Bulgur dry contains 241 times less vitamin A than endive. Endive contains 2167IU of vitamin A, while bulgur dry contains 9IU.

Food varieties used in this article are Endive, raw and Bulgur, dry.

Infographic

Endive vs Bulgur dry 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.
Endive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
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 +48.6%
Contains more MagnesiumMagnesium +993.3%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +196.4%
Contains more CopperCopper +238.4%
Contains more ZincZinc +144.3%
Contains more PhosphorusPhosphorus +971.4%
Contains less SodiumSodium -22.7%
Contains more ManganeseManganese +625.7%
Contains more SeleniumSelenium +1050%

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.
Endive
5
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
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% 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 +633.3%
Contains more Vitamin KVitamin K +12057.9%
Contains more FolateFolate +425.9%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +53.3%
Contains more Vitamin B3Vitamin B3 +1178.5%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin B6Vitamin B6 +1610%
Contains more CholineCholine +67.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +942.1%
Contains more ProteinProtein +883.2%
Contains more FatsFats +565%
Contains more CarbsCarbs +2164.8%
~equal in Other ~1.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 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 -79.3%
Contains more Mono. FatMonounsaturated fat +4225%
Contains more Poly. FatPolyunsaturated fat +521.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Bulgur dry DV% diff.
Vitamin K 231µg 1.9µg 191%
Manganese 0.42mg 3.048mg 114%
Phosphorus 28mg 300mg 39%
Fiber 3.1g 12.5g 38%
Magnesium 15mg 164mg 35%
Folate 142µg 27µg 29%
Vitamin B3 0.4mg 5.114mg 29%
Copper 0.099mg 0.335mg 26%
Vitamin B6 0.02mg 0.342mg 25%
Carbs 3.35g 75.87g 24%
Protein 1.25g 12.29g 22%
Iron 0.83mg 2.46mg 20%
Calories 17kcal 342kcal 16%
Vitamin B1 0.08mg 0.232mg 13%
Vitamin A 108µg 0µg 12%
Zinc 0.79mg 1.93mg 10%
Vitamin C 6.5mg 0mg 7%
Selenium 0.2µg 2.3µg 4%
Vitamin E 0.44mg 0.06mg 3%
Polyunsaturated fat 0.087g 0.541g 3%
Potassium 314mg 410mg 3%
Vitamin B2 0.075mg 0.115mg 3%
Vitamin B5 0.9mg 1.045mg 3%
Fats 0.2g 1.33g 2%
Choline 16.8mg 28.1mg 2%
Calcium 52mg 35mg 2%
Saturated fat 0.048g 0.232g 1%
Net carbs 0.25g 63.37g N/A
Sugar 0.25g 0.41g N/A
Sodium 22mg 17mg 0%
Monounsaturated fat 0.004g 0.173g 0%
Tryptophan 0.005mg 0.19mg 0%
Threonine 0.05mg 0.354mg 0%
Isoleucine 0.072mg 0.455mg 0%
Leucine 0.098mg 0.83mg 0%
Lysine 0.063mg 0.339mg 0%
Methionine 0.014mg 0.19mg 0%
Phenylalanine 0.053mg 0.58mg 0%
Valine 0.063mg 0.554mg 0%
Histidine 0.023mg 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Bulgur dry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
66%
Endive
28%
Bulgur dry
Minerals Daily Need Coverage Score
21%
Endive
96%
Bulgur dry

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 0.184g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 2)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1.6)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.