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Sweet potato leaves vs. Bulgur — In-Depth Nutrition Comparison

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How are Sweet potato leaves and Bulgur different?

  • Sweet potato leaves are higher than Bulgur in Vitamin K, Vitamin B2, Vitamin A RAE, Potassium, Vitamin C, Magnesium, Vitamin B1, Vitamin B6, Calcium, and Phosphorus.
  • Sweet potato leaves covers your daily need of Vitamin K 251% more than Bulgur.

Sweet potato leaves, raw and Bulgur, cooked types were used in this article.

Infographic

Sweet potato 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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Bulgur
4
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 +118.8%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +647.1%
Contains more PhosphorusPhosphorus +102.5%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -16.7%
~equal in Iron ~0.96mg

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% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 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 +188800%
Contains more Vitamin B1Vitamin B1 +173.7%
Contains more Vitamin B2Vitamin B2 +1132.1%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B6Vitamin B6 +128.9%
Contains more Vitamin KVitamin K +60340%
Contains more Vitamin B5Vitamin B5 +52.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 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 +112.5%
Contains more WaterWater +11.6%
Contains more OtherOther +302.9%
Contains more ProteinProtein +23.7%
Contains more CarbsCarbs +110.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 64%
Saturated Fat: Sat. Fat 0.111 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 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 Poly. FatPolyunsaturated fat +132.7%
Contains less Sat. FatSaturated Fat -62.2%
Contains more Mono. FatMonounsaturated Fat +55%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato 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 Sweet potato leaves Bulgur Opinion
Calories 42kcal 83kcal Bulgur
Protein 2.49g 3.08g Bulgur
Fats 0.51g 0.24g Sweet potato leaves
Vitamin C 11mg 0mg Sweet potato leaves
Net carbs 3.52g 14.08g Bulgur
Carbs 8.82g 18.58g Bulgur
Magnesium 70mg 32mg Sweet potato leaves
Calcium 78mg 10mg Sweet potato leaves
Potassium 508mg 68mg Sweet potato leaves
Iron 0.97mg 0.96mg Sweet potato leaves
Sugar 0.1g Sweet potato leaves
Fiber 5.3g 4.5g Sweet potato leaves
Copper 0.075mg Bulgur
Zinc 0.57mg Bulgur
Phosphorus 81mg 40mg Sweet potato leaves
Sodium 6mg 5mg Bulgur
Vitamin A 3778IU 2IU Sweet potato leaves
Vitamin A RAE 189µg 0µg Sweet potato leaves
Vitamin E 0.01mg Bulgur
Manganese 0.609mg Bulgur
Selenium 0.9µg 0.6µg Sweet potato leaves
Vitamin B1 0.156mg 0.057mg Sweet potato leaves
Vitamin B2 0.345mg 0.028mg Sweet potato leaves
Vitamin B3 1.13mg 1mg Sweet potato leaves
Vitamin B5 0.225mg 0.344mg Bulgur
Vitamin B6 0.19mg 0.083mg Sweet potato leaves
Vitamin K 302.2µg 0.5µg Sweet potato leaves
Folate 18µg Bulgur
Choline 6.9mg Bulgur
Saturated Fat 0.111g 0.042g Bulgur
Monounsaturated Fat 0.02g 0.031g Bulgur
Polyunsaturated fat 0.228g 0.098g Sweet potato leaves
Tryptophan 0.035mg 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.228mg 0.085mg Sweet potato leaves
Methionine 0.086mg 0.048mg Sweet potato leaves
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
Sweet potato 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
94%
Sweet potato leaves
8%
Bulgur
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 47)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $2)
Which food is richer in minerals?
Sweet potato leaves
Sweet potato leaves is relatively richer in minerals
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.069g)
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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.