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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 A, vitamin B2, potassium, vitamin C, magnesium, vitamin B1, vitamin B6, calcium, and phosphorus.
  • Sweet potato leaves cover your daily need for 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% 63% 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% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Bulgur DV% diff.
Vitamin K 302.2µg 0.5µg 251%
Manganese 0.609mg 26%
Vitamin B2 0.345mg 0.028mg 24%
Vitamin A 189µg 0µg 21%
Potassium 508mg 68mg 13%
Vitamin C 11mg 0mg 12%
Magnesium 70mg 32mg 9%
Vitamin B6 0.19mg 0.083mg 8%
Copper 0.075mg 8%
Vitamin B1 0.156mg 0.057mg 8%
Calcium 78mg 10mg 7%
Phosphorus 81mg 40mg 6%
Zinc 0.57mg 5%
Folate 18µg 5%
Carbs 8.82g 18.58g 3%
Fiber 5.3g 4.5g 3%
Vitamin B5 0.225mg 0.344mg 2%
Calories 42kcal 83kcal 2%
Polyunsaturated fat 0.228g 0.098g 1%
Protein 2.49g 3.08g 1%
Vitamin B3 1.13mg 1mg 1%
Choline 6.9mg 1%
Selenium 0.9µg 0.6µg 1%
Fats 0.51g 0.24g 0%
Net carbs 3.52g 14.08g N/A
Iron 0.97mg 0.96mg 0%
Sugar 0.1g N/A
Sodium 6mg 5mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.111g 0.042g 0%
Monounsaturated fat 0.02g 0.031g 0%
Tryptophan 0.035mg 0.048mg 0%
Threonine 0.089mg 0%
Isoleucine 0.114mg 0%
Leucine 0.208mg 0%
Lysine 0.228mg 0.085mg 0%
Methionine 0.086mg 0.048mg 0%
Phenylalanine 0.145mg 0%
Valine 0.139mg 0%
Histidine 0.071mg 0%

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%

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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.