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.
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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.
Contains
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Calcium
+490%
Contains
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Iron
+118.8%
Contains
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Potassium
+164.7%
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Copper
+60%
Contains
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Selenium
+66.7%
Contains
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Magnesium
+14.3%
Contains
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Phosphorus
+14.3%
Contains
less
Sodium
-75%
Contains
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Zinc
+375%
Contains
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Manganese
+26.6%
Contains
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Calcium
+490%
Contains
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Iron
+118.8%
Contains
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Potassium
+164.7%
Contains
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Copper
+60%
Contains
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Selenium
+66.7%
Contains
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Magnesium
+14.3%
Contains
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Phosphorus
+14.3%
Contains
less
Sodium
-75%
Contains
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Zinc
+375%
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Manganese
+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.
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Contains
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Vitamin A
+83250%
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Vitamin E
+9100%
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Vitamin C
+∞%
Contains
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Vitamin B6
+180.7%
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Folate
+255.6%
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Vitamin K
+9300%
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Vitamin B3
+150%
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Vitamin B5
+145.7%
Equal in Vitamin B1 - 0.057
Equal in Vitamin B2 - 0.028
Contains
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Vitamin A
+83250%
Contains
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Vitamin E
+9100%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+180.7%
Contains
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Folate
+255.6%
Contains
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Vitamin K
+9300%
Contains
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Vitamin B3
+150%
Contains
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Vitamin B5
+145.7%
Equal in Vitamin B1 - 0.057
Equal in Vitamin B2 - 0.028
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+25%
Contains
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Other
+208.8%
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Protein
+105.3%
Contains
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Carbs
+31.3%
Equal in Water - 77.76
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Fats
+25%
Contains
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Other
+208.8%
Contains
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Protein
+105.3%
Contains
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Carbs
+31.3%
Equal in Water - 77.76
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+69.4%
Contains
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Monounsaturated Fat
+675%
Equal in Saturated Fat - 0.042
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Polyunsaturated fat
+69.4%
Contains
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Monounsaturated Fat
+675%
Equal in Saturated Fat - 0.042
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.35g | 14.08g |
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| Protein | 1.5g | 3.08g |
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| Fats | 0.3g | 0.24g |
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| Carbs | 14.15g | 18.58g |
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| Calories | 61kcal | 83kcal |
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| Sugar | 3.9g | 0.1g |
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| Fiber | 1.8g | 4.5g |
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| Calcium | 59mg | 10mg |
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| Iron | 2.1mg | 0.96mg |
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| Magnesium | 28mg | 32mg |
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| Phosphorus | 35mg | 40mg |
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| Potassium | 180mg | 68mg |
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| Sodium | 20mg | 5mg |
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| Zinc | 0.12mg | 0.57mg |
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| Copper | 0.12mg | 0.075mg |
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| Manganese | 0.481mg | 0.609mg |
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| Selenium | 1µg | 0.6µg |
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| Vitamin A | 1667IU | 2IU |
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| Vitamin A RAE | 83µg | 0µg |
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| Vitamin E | 0.92mg | 0.01mg |
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| Vitamin C | 12mg | 0mg |
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| Vitamin B1 | 0.06mg | 0.057mg |
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| Vitamin B2 | 0.03mg | 0.028mg |
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| Vitamin B3 | 0.4mg | 1mg |
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| Vitamin B5 | 0.14mg | 0.344mg |
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| Vitamin B6 | 0.233mg | 0.083mg |
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| Folate | 64µg | 18µg |
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| Vitamin K | 47µg | 0.5µg |
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| Tryptophan | 0.012mg | 0.048mg |
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| Threonine | 0.063mg | 0.089mg |
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| Isoleucine | 0.052mg | 0.114mg |
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| Leucine | 0.096mg | 0.208mg |
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| Lysine | 0.078mg | 0.085mg |
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| Methionine | 0.018mg | 0.048mg |
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| Phenylalanine | 0.055mg | 0.145mg |
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| Valine | 0.056mg | 0.139mg |
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| Histidine | 0.025mg | 0.071mg |
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| Saturated Fat | 0.04g | 0.042g |
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| Monounsaturated Fat | 0.004g | 0.031g |
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| Polyunsaturated fat | 0.166g | 0.098g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
8%
Minerals Daily Need Coverage Score
26%
21%
Comparison summary
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 15)
Which food is cheaper?
Leek is cheaper (difference - $1.6)
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
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.