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Mustard Greens Raw vs. Bulgur dry — In-Depth Nutrition Comparison

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Important differences between mustard Greens Raw and bulgur dry

  • Mustard Greens Raw have more vitamin K, vitamin C, and vitamin A; however, bulgur dry is richer in fiber, phosphorus, magnesium, vitamin B3, copper, vitamin B5, and zinc.
  • Mustard Greens Raw' daily need coverage for vitamin K is 213% more.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Mustard greens, raw and Bulgur, dry.

Infographic

Mustard Greens Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 +228.6%
Contains more MagnesiumMagnesium +412.5%
Contains more IronIron +50%
Contains more CopperCopper +103%
Contains more ZincZinc +672%
Contains more PhosphorusPhosphorus +417.2%
Contains less SodiumSodium -15%
Contains more SeleniumSelenium +155.6%
~equal in Potassium ~410mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +3250%
Contains more Vitamin KVitamin K +13452.6%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B3Vitamin B3 +539.3%
Contains more Vitamin B5Vitamin B5 +397.6%
Contains more Vitamin B6Vitamin B6 +90%
Contains more FolateFolate +125%
Contains more CholineCholine +5520%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.115mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +907.8%
Contains more ProteinProtein +329.7%
Contains more FatsFats +216.7%
Contains more CarbsCarbs +1524.6%
Contains more OtherOther +11.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -95.7%
Contains more Mono. FatMonounsaturated fat +88%
Contains more Poly. FatPolyunsaturated fat +1323.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw 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 Mustard Greens Raw Bulgur dry DV% diff.
Vitamin K 257.5µg 1.9µg 213%
Manganese 3.048mg 133%
Vitamin C 70mg 0mg 78%
Fiber 3.2g 12.5g 37%
Phosphorus 58mg 300mg 35%
Magnesium 32mg 164mg 31%
Vitamin B3 0.8mg 5.114mg 27%
Carbs 4.67g 75.87g 24%
Protein 2.86g 12.29g 19%
Copper 0.165mg 0.335mg 19%
Vitamin A 151µg 0µg 17%
Vitamin B5 0.21mg 1.045mg 17%
Calories 27kcal 342kcal 16%
Zinc 0.25mg 1.93mg 15%
Vitamin E 2.01mg 0.06mg 13%
Vitamin B1 0.08mg 0.232mg 13%
Vitamin B6 0.18mg 0.342mg 12%
Iron 1.64mg 2.46mg 10%
Calcium 115mg 35mg 8%
Choline 0.5mg 28.1mg 5%
Folate 12µg 27µg 4%
Selenium 0.9µg 2.3µg 3%
Polyunsaturated fat 0.038g 0.541g 3%
Saturated fat 0.01g 0.232g 1%
Potassium 384mg 410mg 1%
Fats 0.42g 1.33g 1%
Net carbs 1.47g 63.37g N/A
Sugar 1.32g 0.41g N/A
Sodium 20mg 17mg 0%
Vitamin B2 0.11mg 0.115mg 0%
Monounsaturated fat 0.092g 0.173g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw 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
84%
Mustard Greens Raw
28%
Bulgur dry
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
96%
Bulgur dry

Comparison summary

Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.222g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.6)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.91g)
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.