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  6. Marrow-stem Kale vs. Bulgur dry

Marrow-stem Kale vs. Bulgur dry — In-Depth Nutrition Comparison

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Summary of differences between marrow-stem Kale and bulgur dry

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and folate, while bulgur dry has more manganese, phosphorus, fiber, magnesium, copper, and vitamin B3.
  • Marrow-stem Kale covers your daily need for vitamin K, 363% more than bulgur dry.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of bulgur dry is 47.

These are the specific foods used in this comparison Collards, raw and Bulgur, dry.

Infographic

Marrow-stem Kale vs Bulgur dry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 +562.9%
Contains more MagnesiumMagnesium +507.4%
Contains more PotassiumPotassium +92.5%
Contains more IronIron +423.4%
Contains more CopperCopper +628.3%
Contains more ZincZinc +819%
Contains more PhosphorusPhosphorus +1100%
Contains more ManganeseManganese +363.2%
Contains more SeleniumSelenium +76.9%
~equal in Sodium ~17mg

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 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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 +3666.7%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin KVitamin K +22905.3%
Contains more FolateFolate +377.8%
Contains more Vitamin B1Vitamin B1 +329.6%
Contains more Vitamin B3Vitamin B3 +589.2%
Contains more Vitamin B5Vitamin B5 +291.4%
Contains more Vitamin B6Vitamin B6 +107.3%
Contains more CholineCholine +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Bulgur dry DV% diff.
Vitamin K 437.1µg 1.9µg 363%
Manganese 0.658mg 3.048mg 104%
Phosphorus 25mg 300mg 39%
Vitamin C 35.3mg 0mg 39%
Fiber 4g 12.5g 34%
Magnesium 27mg 164mg 33%
Copper 0.046mg 0.335mg 32%
Vitamin A 251µg 0µg 28%
Vitamin B3 0.742mg 5.114mg 27%
Folate 129µg 27µg 26%
Iron 0.47mg 2.46mg 25%
Carbs 5.42g 75.87g 23%
Calcium 232mg 35mg 20%
Protein 3.02g 12.29g 19%
Calories 32kcal 342kcal 16%
Zinc 0.21mg 1.93mg 16%
Vitamin B5 0.267mg 1.045mg 16%
Vitamin B1 0.054mg 0.232mg 15%
Vitamin E 2.26mg 0.06mg 15%
Vitamin B6 0.165mg 0.342mg 14%
Potassium 213mg 410mg 6%
Polyunsaturated fat 0.201g 0.541g 2%
Selenium 1.3µg 2.3µg 2%
Vitamin B2 0.13mg 0.115mg 1%
Fats 0.61g 1.33g 1%
Choline 23.2mg 28.1mg 1%
Saturated fat 0.055g 0.232g 1%
Net carbs 1.42g 63.37g N/A
Sugar 0.46g 0.41g N/A
Sodium 17mg 17mg 0%
Monounsaturated fat 0.03g 0.173g 0%
Tryptophan 0.031mg 0.19mg 0%
Threonine 0.086mg 0.354mg 0%
Isoleucine 0.1mg 0.455mg 0%
Leucine 0.151mg 0.83mg 0%
Lysine 0.117mg 0.339mg 0%
Methionine 0.033mg 0.19mg 0%
Phenylalanine 0.087mg 0.58mg 0%
Valine 0.12mg 0.554mg 0%
Histidine 0.047mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 +895.8%
Contains more ProteinProtein +307%
Contains more FatsFats +118%
Contains more CarbsCarbs +1299.8%
Contains more OtherOther +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 -76.3%
Contains more Mono. FatMonounsaturated fat +476.7%
Contains more Poly. FatPolyunsaturated fat +169.2%

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.