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Vine spinach (basella) vs. Bulgur — In-Depth Nutrition Comparison

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Significant differences between vine spinach (basella) and bulgur

  • Vine spinach (basella) has more vitamin A, vitamin C, folate, potassium, vitamin B6, calcium, vitamin B2, magnesium, and manganese; however, bulgur is richer in vitamin B5.
  • Vine spinach (basella) covers your daily vitamin A needs 160% more than bulgur.

Specific food types used in this comparison are Vinespinach, (basella), raw and Bulgur, cooked.

Infographic

Vine spinach (basella) 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 46% 33% 45% 45% 36% 12% 22% 3.1% 96% 4.4%
Bulgur
2
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 +103.1%
Contains more CalciumCalcium +990%
Contains more PotassiumPotassium +650%
Contains more IronIron +25%
Contains more CopperCopper +42.7%
Contains more PhosphorusPhosphorus +30%
Contains more ManganeseManganese +20.7%
Contains more SeleniumSelenium +33.3%
Contains more ZincZinc +32.6%
Contains less SodiumSodium -79.2%

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 340% 133% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
Bulgur
6
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 B2Vitamin B2 +453.6%
Contains more Vitamin B6Vitamin B6 +189.2%
Contains more FolateFolate +677.8%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +549.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Bulgur DV% diff.
Vitamin C 102mg 0mg 113%
Vitamin A 400µg 0µg 44%
Folate 140µg 18µg 31%
Fiber 4.5g 18%
Potassium 510mg 68mg 13%
Vitamin B6 0.24mg 0.083mg 12%
Vitamin B2 0.155mg 0.028mg 10%
Calcium 109mg 10mg 10%
Magnesium 65mg 32mg 8%
Vitamin B5 0.053mg 0.344mg 6%
Carbs 3.4g 18.58g 5%
Manganese 0.735mg 0.609mg 5%
Copper 0.107mg 0.075mg 4%
Iron 1.2mg 0.96mg 3%
Protein 1.8g 3.08g 3%
Vitamin B3 0.5mg 1mg 3%
Calories 19kcal 83kcal 3%
Phosphorus 52mg 40mg 2%
Choline 6.9mg 1%
Polyunsaturated fat 0.098g 1%
Vitamin B1 0.05mg 0.057mg 1%
Sodium 24mg 5mg 1%
Zinc 0.43mg 0.57mg 1%
Fats 0.3g 0.24g 0%
Net carbs 3.4g 14.08g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Selenium 0.8µg 0.6µg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.042g 0%
Monounsaturated fat 0.031g 0%
Tryptophan 0.028mg 0.048mg 0%
Threonine 0.055mg 0.089mg 0%
Isoleucine 0.053mg 0.114mg 0%
Leucine 0.101mg 0.208mg 0%
Lysine 0.086mg 0.085mg 0%
Methionine 0.019mg 0.048mg 0%
Phenylalanine 0.085mg 0.145mg 0%
Valine 0.065mg 0.139mg 0%
Histidine 0.039mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 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 +25%
Contains more WaterWater +19.7%
Contains more OtherOther +311.8%
Contains more ProteinProtein +71.1%
Contains more CarbsCarbs +446.5%

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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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.