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Leek vs. Bulgur — In-Depth Nutrition Comparison

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How are Leek and Bulgur different?

  • Leek is higher in Vitamin K, Iron, Vitamin C, Vitamin B6, Folate, Vitamin A RAE, and Vitamin E , however, Bulgur is richer in Fiber, and Manganese.
  • Daily need coverage for Vitamin K from Leek is 39% higher.

Leeks, (bulb and lower leaf-portion), raw and Bulgur, cooked are the varieties used in this article.

Infographic

Leek 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.
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
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 +490%
Contains more PotassiumPotassium +164.7%
Contains more IronIron +118.8%
Contains more CopperCopper +60%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +14.3%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +26.6%

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.
Leek
7
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 40% 100% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
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 +83250%
Contains more Vitamin E Vitamin E +9100%
Contains more Vitamin B6Vitamin B6 +180.7%
Contains more Vitamin KVitamin K +9300%
Contains more FolateFolate +255.6%
Contains more CholineCholine +37.7%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +145.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.057mg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 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 +25%
Contains more OtherOther +208.8%
Contains more ProteinProtein +105.3%
Contains more CarbsCarbs +31.3%
~equal in Water ~77.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
2
19% 2% 79%
Saturated Fat: Sat. Fat 0.04 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Bulgur
1
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 +69.4%
Contains more Mono. FatMonounsaturated Fat +675%
~equal in Saturated Fat ~0.042g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Bulgur Opinion
Calories 61kcal 83kcal Bulgur
Protein 1.5g 3.08g Bulgur
Fats 0.3g 0.24g Leek
Vitamin C 12mg 0mg Leek
Net carbs 12.35g 14.08g Bulgur
Carbs 14.15g 18.58g Bulgur
Magnesium 28mg 32mg Bulgur
Calcium 59mg 10mg Leek
Potassium 180mg 68mg Leek
Iron 2.1mg 0.96mg Leek
Sugar 3.9g 0.1g Bulgur
Fiber 1.8g 4.5g Bulgur
Copper 0.12mg 0.075mg Leek
Zinc 0.12mg 0.57mg Bulgur
Phosphorus 35mg 40mg Bulgur
Sodium 20mg 5mg Bulgur
Vitamin A 1667IU 2IU Leek
Vitamin A RAE 83µg 0µg Leek
Vitamin E 0.92mg 0.01mg Leek
Manganese 0.481mg 0.609mg Bulgur
Selenium 1µg 0.6µg Leek
Vitamin B1 0.06mg 0.057mg Leek
Vitamin B2 0.03mg 0.028mg Leek
Vitamin B3 0.4mg 1mg Bulgur
Vitamin B5 0.14mg 0.344mg Bulgur
Vitamin B6 0.233mg 0.083mg Leek
Vitamin K 47µg 0.5µg Leek
Folate 64µg 18µg Leek
Choline 9.5mg 6.9mg Leek
Saturated Fat 0.04g 0.042g Leek
Monounsaturated Fat 0.004g 0.031g Bulgur
Polyunsaturated fat 0.166g 0.098g Leek
Tryptophan 0.012mg 0.048mg Bulgur
Threonine 0.063mg 0.089mg Bulgur
Isoleucine 0.052mg 0.114mg Bulgur
Leucine 0.096mg 0.208mg Bulgur
Lysine 0.078mg 0.085mg Bulgur
Methionine 0.018mg 0.048mg Bulgur
Phenylalanine 0.055mg 0.145mg Bulgur
Valine 0.056mg 0.139mg Bulgur
Histidine 0.025mg 0.071mg Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek 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
32%
Leek
8%
Bulgur
Minerals Daily Need Coverage Score
26%
Leek
21%
Bulgur

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 15)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 15mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.