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Pumpkin leaves vs. Bulgur — In-Depth Nutrition Comparison

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Differences between Pumpkin leaves and Bulgur

  • Pumpkin leaves have more Iron, Vitamin C, Potassium, Vitamin A RAE, Vitamin B6, Phosphorus, Vitamin B2, and Copper, while Bulgur have more Manganese, and Vitamin B5.
  • Pumpkin leaves' daily need coverage for Iron is 16% higher.

The food types used in this comparison are Pumpkin leaves, raw and Bulgur, cooked.

Infographic

Pumpkin leaves vs Bulgur 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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Bulgur
3
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 MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +541.2%
Contains more IronIron +131.3%
Contains more CopperCopper +77.3%
Contains more PhosphorusPhosphorus +160%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +185%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +71.5%

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 37% 117% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Bulgur
4
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 +97000%
Contains more Vitamin B1Vitamin B1 +64.9%
Contains more Vitamin B2Vitamin B2 +357.1%
Contains more Vitamin B6Vitamin B6 +149.4%
Contains more FolateFolate +100%
Contains more Vitamin B5Vitamin B5 +719%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Bulgur
1
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 +66.7%
Contains more WaterWater +19.4%
Contains more OtherOther +264.7%
Contains more CarbsCarbs +697.4%
~equal in Protein ~3.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 8%
Saturated Fat: Sat. Fat 0.207 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
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 more Mono. FatMonounsaturated Fat +67.7%
Contains less Sat. FatSaturated Fat -79.7%
Contains more Poly. FatPolyunsaturated fat +345.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin leaves Bulgur
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Bulgur Opinion
Calories 19kcal 83kcal Bulgur
Protein 3.15g 3.08g Pumpkin leaves
Fats 0.4g 0.24g Pumpkin leaves
Vitamin C 11mg 0mg Pumpkin leaves
Net carbs 2.33g 14.08g Bulgur
Carbs 2.33g 18.58g Bulgur
Magnesium 38mg 32mg Pumpkin leaves
Calcium 39mg 10mg Pumpkin leaves
Potassium 436mg 68mg Pumpkin leaves
Iron 2.22mg 0.96mg Pumpkin leaves
Sugar 0.1g Pumpkin leaves
Fiber 4.5g Bulgur
Copper 0.133mg 0.075mg Pumpkin leaves
Zinc 0.2mg 0.57mg Bulgur
Phosphorus 104mg 40mg Pumpkin leaves
Sodium 11mg 5mg Bulgur
Vitamin A 1942IU 2IU Pumpkin leaves
Vitamin A RAE 97µg 0µg Pumpkin leaves
Vitamin E 0.01mg Bulgur
Manganese 0.355mg 0.609mg Bulgur
Selenium 0.9µg 0.6µg Pumpkin leaves
Vitamin B1 0.094mg 0.057mg Pumpkin leaves
Vitamin B2 0.128mg 0.028mg Pumpkin leaves
Vitamin B3 0.92mg 1mg Bulgur
Vitamin B5 0.042mg 0.344mg Bulgur
Vitamin B6 0.207mg 0.083mg Pumpkin leaves
Vitamin K 0.5µg Bulgur
Folate 36µg 18µg Pumpkin leaves
Choline 6.9mg Bulgur
Saturated Fat 0.207g 0.042g Bulgur
Monounsaturated Fat 0.052g 0.031g Pumpkin leaves
Polyunsaturated fat 0.022g 0.098g Bulgur
Tryptophan 0.041mg 0.048mg Bulgur
Threonine 0.156mg 0.089mg Pumpkin leaves
Isoleucine 0.156mg 0.114mg Pumpkin leaves
Leucine 0.318mg 0.208mg Pumpkin leaves
Lysine 0.2mg 0.085mg Pumpkin leaves
Methionine 0.054mg 0.048mg Pumpkin leaves
Phenylalanine 0.171mg 0.145mg Pumpkin leaves
Valine 0.181mg 0.139mg Pumpkin leaves
Histidine 0.05mg 0.071mg Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves 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
23%
Pumpkin leaves
8%
Bulgur
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 47)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $2)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.165g)
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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.