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  6. Lettuce vs. Bulgur

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 A, vitamin K, and vitamin C, yet bulgur is richer in manganese, fiber, and copper.
  • Lettuce's daily need coverage for vitamin A is 148% higher.
  • Lettuce has a lower glycemic index than bulgur.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Bulgur
Bulgur
7
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 +260%
Contains more PotassiumPotassium +185.3%
Contains more MagnesiumMagnesium +146.2%
Contains more IronIron +11.6%
Contains more CopperCopper +158.6%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +37.9%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +143.6%
~equal in Selenium ~0.6µg

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.
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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Bulgur
Bulgur
2
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 +2100%
Contains more Vitamin B1Vitamin B1 +22.8%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin KVitamin K +25160%
Contains more FolateFolate +111.1%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +156.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.083mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Bulgur DV% diff.
Vitamin K 126.3µg 0.5µg 105%
Vitamin A 370µg 0µg 41%
Manganese 0.25mg 0.609mg 16%
Fiber 1.3g 4.5g 13%
Vitamin C 9.2mg 0mg 10%
Carbs 2.87g 18.58g 5%
Magnesium 13mg 32mg 5%
Copper 0.029mg 0.075mg 5%
Folate 38µg 18µg 5%
Potassium 194mg 68mg 4%
Zinc 0.18mg 0.57mg 4%
Vitamin B2 0.08mg 0.028mg 4%
Vitamin B3 0.375mg 1mg 4%
Vitamin B5 0.134mg 0.344mg 4%
Calories 15kcal 83kcal 3%
Protein 1.36g 3.08g 3%
Calcium 36mg 10mg 3%
Phosphorus 29mg 40mg 2%
Iron 0.86mg 0.96mg 1%
Sodium 28mg 5mg 1%
Vitamin E 0.22mg 0.01mg 1%
Vitamin B1 0.07mg 0.057mg 1%
Vitamin B6 0.09mg 0.083mg 1%
Choline 13.6mg 6.9mg 1%
Fructose 0.43g 1%
Protein per 100 calories 9.1g 3.7g N/A
Calories per 10 g protein 110kcal 269kcal N/A
Weight per 100 calories 667g 120g N/A
Fats 0.15g 0.24g 0%
Net carbs 1.57g 14.08g N/A
Sugar 0.78g 0.1g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.02g 0.042g 0%
Monounsaturated fat 0.006g 0.031g 0%
Polyunsaturated fat 0.082g 0.098g 0%
Tryptophan 0.009mg 0.048mg 0%
Threonine 0.059mg 0.089mg 0%
Isoleucine 0.084mg 0.114mg 0%
Leucine 0.079mg 0.208mg 0%
Lysine 0.084mg 0.085mg 0%
Methionine 0.016mg 0.048mg 0%
Phenylalanine 0.055mg 0.145mg 0%
Valine 0.07mg 0.139mg 0%
Histidine 0.022mg 0.071mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 less Sat. FatSaturated fat -52.4%
Contains more Mono. FatMonounsaturated fat +416.7%
Contains more Poly. FatPolyunsaturated fat +19.5%

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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. 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.