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Lettuce vs. Bulgur — In-Depth Nutrition Comparison

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What are the main differences between Lettuce and Bulgur?

  • Lettuce is richer in Vitamin K, Vitamin A RAE, and Vitamin C, yet Bulgur is richer in Manganese, Fiber, and Copper.
  • Lettuce's daily need coverage for Vitamin K is 105% higher.

We used Lettuce, green leaf, raw and Bulgur, cooked types in this comparison.

Infographic

Lettuce 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.
:
7
Bulgur
Contains more Calcium +260%
Contains more Potassium +185.3%
Contains more Iron +11.6%
Contains more Magnesium +146.2%
Contains more Phosphorus +37.9%
Contains less Sodium -82.1%
Contains more Zinc +216.7%
Contains more Copper +158.6%
Contains more Manganese +143.6%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +260%
Contains more Potassium +185.3%
Contains more Iron +11.6%
Contains more Magnesium +146.2%
Contains more Phosphorus +37.9%
Contains less Sodium -82.1%
Contains more Zinc +216.7%
Contains more Copper +158.6%
Contains more Manganese +143.6%
Equal in Selenium - 0.6

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.
:
2
Bulgur
Contains more Vitamin A +370150%
Contains more Vitamin E +2100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.8%
Contains more Vitamin B2 +185.7%
Contains more Folate +111.1%
Contains more Choline +97.1%
Contains more Vitamin K +25160%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +156.7%
Equal in Vitamin B6 - 0.083
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 8% 316%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 4% 2%
Contains more Vitamin A +370150%
Contains more Vitamin E +2100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.8%
Contains more Vitamin B2 +185.7%
Contains more Folate +111.1%
Contains more Choline +97.1%
Contains more Vitamin K +25160%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +156.7%
Equal in Vitamin B6 - 0.083

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Bulgur
Contains more Water +22.1%
Contains more Other +88.2%
Contains more Protein +126.5%
Contains more Fats +60%
Contains more Carbs +547.4%
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
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 Water +22.1%
Contains more Other +88.2%
Contains more Protein +126.5%
Contains more Fats +60%
Contains more Carbs +547.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Bulgur
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +416.7%
Contains more Polyunsaturated fat +19.5%
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +416.7%
Contains more Polyunsaturated fat +19.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce 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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lettuce Bulgur Opinion
Net carbs 1.57g 14.08g Bulgur
Protein 1.36g 3.08g Bulgur
Fats 0.15g 0.24g Bulgur
Carbs 2.87g 18.58g Bulgur
Calories 15kcal 83kcal Bulgur
Fructose 0.43g Lettuce
Sugar 0.78g 0.1g Bulgur
Fiber 1.3g 4.5g Bulgur
Calcium 36mg 10mg Lettuce
Iron 0.86mg 0.96mg Bulgur
Magnesium 13mg 32mg Bulgur
Phosphorus 29mg 40mg Bulgur
Potassium 194mg 68mg Lettuce
Sodium 28mg 5mg Bulgur
Zinc 0.18mg 0.57mg Bulgur
Copper 0.029mg 0.075mg Bulgur
Manganese 0.25mg 0.609mg Bulgur
Selenium 0.6µg 0.6µg
Vitamin A 7405IU 2IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg 0.01mg Lettuce
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0.057mg Lettuce
Vitamin B2 0.08mg 0.028mg Lettuce
Vitamin B3 0.375mg 1mg Bulgur
Vitamin B5 0.134mg 0.344mg Bulgur
Vitamin B6 0.09mg 0.083mg Lettuce
Folate 38µg 18µg Lettuce
Choline 13.6mg 6.9mg Lettuce
Vitamin K 126.3µg 0.5µg Lettuce
Tryptophan 0.009mg 0.048mg Bulgur
Threonine 0.059mg 0.089mg Bulgur
Isoleucine 0.084mg 0.114mg Bulgur
Leucine 0.079mg 0.208mg Bulgur
Lysine 0.084mg 0.085mg Bulgur
Methionine 0.016mg 0.048mg Bulgur
Phenylalanine 0.055mg 0.145mg Bulgur
Valine 0.07mg 0.139mg Bulgur
Histidine 0.022mg 0.071mg Bulgur
Saturated Fat 0.02g 0.042g Lettuce
Monounsaturated Fat 0.006g 0.031g Bulgur
Polyunsaturated fat 0.082g 0.098g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
69%
Lettuce
8%
Bulgur
Minerals Daily Need Coverage Score
14%
Lettuce
21%
Bulgur

Comparison summary

Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 15)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 23mg)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.