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Leek vs. Bulgur dry — In-Depth Nutrition Comparison

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How are leek and bulgur dry different?

  • Leek is richer in vitamin K and vitamin A, while bulgur dry is higher in manganese, fiber, phosphorus, magnesium, vitamin B3, copper, vitamin B5, and zinc.
  • Bulgur dry covers your daily need for manganese, 112% more than leek.
  • Leek contains 185 times more vitamin A than bulgur dry. Leek contains 1667IU of vitamin A, while bulgur dry contains 9IU.
  • Bulgur dry has a higher glycemic index (47) than leek (32).

Leeks, (bulb and lower leaf-portion), raw and Bulgur, dry types were used in this article.

Infographic

Leek 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.
Leek
1
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%
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 +68.6%
Contains more MagnesiumMagnesium +485.7%
Contains more PotassiumPotassium +127.8%
Contains more IronIron +17.1%
Contains more CopperCopper +179.2%
Contains more ZincZinc +1508.3%
Contains more PhosphorusPhosphorus +757.1%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +533.7%
Contains more SeleniumSelenium +130%

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
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
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 +1433.3%
Contains more Vitamin KVitamin K +2373.7%
Contains more FolateFolate +137%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +1178.5%
Contains more Vitamin B5Vitamin B5 +646.4%
Contains more Vitamin B6Vitamin B6 +46.8%
Contains more CholineCholine +195.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 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 +822.2%
Contains more ProteinProtein +719.3%
Contains more FatsFats +343.3%
Contains more CarbsCarbs +436.2%
Contains more OtherOther +43.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 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 -82.8%
Contains more Mono. FatMonounsaturated fat +4225%
Contains more Poly. FatPolyunsaturated fat +225.9%

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 dry
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Leek Bulgur dry DV% diff.
Manganese 0.481mg 3.048mg 112%
Fiber 1.8g 12.5g 43%
Vitamin K 47µg 1.9µg 38%
Phosphorus 35mg 300mg 38%
Magnesium 28mg 164mg 32%
Vitamin B3 0.4mg 5.114mg 29%
Copper 0.12mg 0.335mg 24%
Protein 1.5g 12.29g 22%
Carbs 14.15g 75.87g 21%
Vitamin B5 0.14mg 1.045mg 18%
Zinc 0.12mg 1.93mg 16%
Calories 61kcal 342kcal 14%
Vitamin B1 0.06mg 0.232mg 14%
Vitamin C 12mg 0mg 13%
Folate 64µg 27µg 9%
Vitamin A 83µg 0µg 9%
Vitamin B6 0.233mg 0.342mg 8%
Potassium 180mg 410mg 7%
Vitamin B2 0.03mg 0.115mg 7%
Vitamin E 0.92mg 0.06mg 6%
Iron 2.1mg 2.46mg 5%
Polyunsaturated fat 0.166g 0.541g 3%
Choline 9.5mg 28.1mg 3%
Selenium 1µg 2.3µg 2%
Calcium 59mg 35mg 2%
Fats 0.3g 1.33g 2%
Saturated fat 0.04g 0.232g 1%
Net carbs 12.35g 63.37g N/A
Sugar 3.9g 0.41g N/A
Sodium 20mg 17mg 0%
Monounsaturated fat 0.004g 0.173g 0%
Tryptophan 0.012mg 0.19mg 0%
Threonine 0.063mg 0.354mg 0%
Isoleucine 0.052mg 0.455mg 0%
Leucine 0.096mg 0.83mg 0%
Lysine 0.078mg 0.339mg 0%
Methionine 0.018mg 0.19mg 0%
Phenylalanine 0.055mg 0.58mg 0%
Valine 0.056mg 0.554mg 0%
Histidine 0.025mg 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek 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
27%
Leek
28%
Bulgur dry
Minerals Daily Need Coverage Score
26%
Leek
96%
Bulgur dry

Comparison summary

Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.192g)
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 lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 3.49g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 3mg)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.