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Mustard Greens vs. Bulgur — In-Depth Nutrition Comparison

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The main differences between Mustard Greens and Bulgur

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Calcium, and Copper, however, Bulgur has more Fiber.
  • Daily need coverage for Vitamin K from Mustard Greens is 494% higher.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Bulgur, cooked.

Infographic

Mustard Greens 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% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Bulgur
5
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 +1080%
Contains more PotassiumPotassium +138.2%
Contains more CopperCopper +94.7%
Contains more MagnesiumMagnesium +146.2%
Contains more IronIron +10.3%
Contains more ZincZinc +159.1%
Contains less SodiumSodium -44.4%
~equal in Phosphorus ~40mg
~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 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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Bulgur
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 0% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +618400%
Contains more Vitamin E Vitamin E +17700%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B6Vitamin B6 +18.1%
Contains more Vitamin KVitamin K +118440%
Contains more Vitamin B1Vitamin B1 +39%
Contains more Vitamin B3Vitamin B3 +130.9%
Contains more Vitamin B5Vitamin B5 +186.7%
Contains more FolateFolate +100%
Contains more CholineCholine +1625%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Bulgur
2
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 FatsFats +95.8%
Contains more WaterWater +18%
Contains more OtherOther +100%
Contains more ProteinProtein +20.3%
Contains more CarbsCarbs +312%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Bulgur
1
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 -71.4%
Contains more Mono. FatMonounsaturated Fat +254.8%
Contains more Poly. FatPolyunsaturated fat +113%

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 Bulgur
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Bulgur Opinion
Calories 26kcal 83kcal Bulgur
Protein 2.56g 3.08g Bulgur
Fats 0.47g 0.24g Mustard Greens
Vitamin C 25.3mg 0mg Mustard Greens
Net carbs 2.51g 14.08g Bulgur
Carbs 4.51g 18.58g Bulgur
Magnesium 13mg 32mg Bulgur
Calcium 118mg 10mg Mustard Greens
Potassium 162mg 68mg Mustard Greens
Iron 0.87mg 0.96mg Bulgur
Sugar 1.41g 0.1g Bulgur
Fiber 2g 4.5g Bulgur
Copper 0.146mg 0.075mg Mustard Greens
Zinc 0.22mg 0.57mg Bulgur
Phosphorus 42mg 40mg Mustard Greens
Sodium 9mg 5mg Bulgur
Vitamin A 12370IU 2IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg 0.01mg Mustard Greens
Manganese 0.609mg Bulgur
Selenium 0.6µg 0.6µg
Vitamin B1 0.041mg 0.057mg Bulgur
Vitamin B2 0.063mg 0.028mg Mustard Greens
Vitamin B3 0.433mg 1mg Bulgur
Vitamin B5 0.12mg 0.344mg Bulgur
Vitamin B6 0.098mg 0.083mg Mustard Greens
Vitamin K 592.7µg 0.5µg Mustard Greens
Folate 9µg 18µg Bulgur
Choline 0.4mg 6.9mg Bulgur
Saturated Fat 0.012g 0.042g Mustard Greens
Monounsaturated Fat 0.11g 0.031g Mustard Greens
Polyunsaturated fat 0.046g 0.098g Bulgur
Tryptophan 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.085mg Bulgur
Methionine 0.048mg Bulgur
Phenylalanine 0.145mg Bulgur
Valine 0.139mg Bulgur
Histidine 0.071mg Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
186%
Mustard Greens
8%
Bulgur
Minerals Daily Need Coverage Score
17%
Mustard Greens
21%
Bulgur

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 15)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $0.6)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.