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  6. Kale vs. Bulgur

Kale vs. Bulgur — In-Depth Nutrition Comparison

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What are the differences between kale and bulgur?

  • Kale is higher in vitamin K, vitamin A, vitamin C, copper, calcium, and vitamin E, yet bulgur is higher in fiber, manganese, and vitamin B5.
  • Kale's daily need coverage for vitamin K is 680% more.

We used Kale, cooked, boiled, drained, without salt and Bulgur, cooked types in this article.

Infographic

Kale 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.
Kale
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Bulgur
Bulgur
5
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 +620%
Contains more PotassiumPotassium +235.3%
Contains more CopperCopper +108%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +77.8%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +46.4%
~equal in Iron ~0.96mg

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.
Kale
Kale
6
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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Bulgur
Bulgur
3
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 +8400%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more Vitamin KVitamin K +163300%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +602%
Contains more FolateFolate +38.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Bulgur DV% diff.
Vitamin K 817µg 0.5µg 680%
Vitamin A 681µg 0µg 76%
Vitamin C 41mg 0mg 46%
Fiber 2g 4.5g 10%
Copper 0.156mg 0.075mg 9%
Manganese 0.416mg 0.609mg 8%
Calcium 72mg 10mg 6%
Vitamin E 0.85mg 0.01mg 6%
Vitamin B5 0.049mg 0.344mg 6%
Potassium 228mg 68mg 5%
Carbs 5.63g 18.58g 4%
Vitamin B6 0.138mg 0.083mg 4%
Calories 28kcal 83kcal 3%
Magnesium 18mg 32mg 3%
Zinc 0.24mg 0.57mg 3%
Vitamin B2 0.07mg 0.028mg 3%
Vitamin B3 0.5mg 1mg 3%
Protein 1.9g 3.08g 2%
Phosphorus 28mg 40mg 2%
Iron 0.9mg 0.96mg 1%
Sodium 23mg 5mg 1%
Selenium 0.9µg 0.6µg 1%
Folate 13µg 18µg 1%
Choline 0.4mg 6.9mg 1%
Polyunsaturated fat 0.193g 0.098g 1%
Protein per 100 calories 6.8g 3.7g N/A
Calories per 10 g protein 147kcal 269kcal N/A
Weight per 100 calories 357g 120g N/A
Fats 0.4g 0.24g 0%
Net carbs 3.63g 14.08g N/A
Sugar 1.25g 0.1g N/A
Vitamin B1 0.053mg 0.057mg 0%
Saturated fat 0.052g 0.042g 0%
Monounsaturated fat 0.03g 0.031g 0%
Tryptophan 0.023mg 0.048mg 0%
Threonine 0.085mg 0.089mg 0%
Isoleucine 0.114mg 0.114mg 0%
Leucine 0.133mg 0.208mg 0%
Lysine 0.114mg 0.085mg 0%
Methionine 0.018mg 0.048mg 0%
Phenylalanine 0.097mg 0.145mg 0%
Valine 0.104mg 0.139mg 0%
Histidine 0.04mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Bulgur
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 +66.7%
Contains more WaterWater +17.3%
Contains more OtherOther +155.9%
Contains more ProteinProtein +62.1%
Contains more CarbsCarbs +230%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 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 more Poly. FatPolyunsaturated fat +96.9%
Contains less Sat. FatSaturated fat -19.2%
~equal in Monounsaturated fat ~0.031g

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.