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  6. Watercress vs. Bulgur

Watercress vs. Bulgur — In-Depth Nutrition Comparison

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The main differences between watercress and bulgur

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, potassium, vitamin B2, and vitamin E; however, bulgur has more fiber, manganese, and iron.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Bulgur has a higher glycemic index than watercress.

Food types used in this article are Watercress, raw and Bulgur, cooked.

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Bulgur
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 +1100%
Contains more PotassiumPotassium +385.3%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +52.4%
Contains more IronIron +380%
Contains more ZincZinc +418.2%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +149.6%
~equal in Copper ~0.075mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Bulgur
Bulgur
3
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 EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B6Vitamin B6 +55.4%
Contains more Vitamin KVitamin K +49900%
Contains more CholineCholine +30.4%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B5Vitamin B5 +11%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Bulgur DV% diff.
Vitamin K 250µg 0.5µg 208%
Vitamin C 43mg 0mg 48%
Vitamin A 160µg 0µg 18%
Fiber 0.5g 4.5g 16%
Manganese 0.244mg 0.609mg 16%
Calcium 120mg 10mg 11%
Iron 0.2mg 0.96mg 10%
Potassium 330mg 68mg 8%
Vitamin B2 0.12mg 0.028mg 7%
Vitamin E 1mg 0.01mg 7%
Carbs 1.29g 18.58g 6%
Vitamin B3 0.2mg 1mg 5%
Calories 11kcal 83kcal 4%
Vitamin B6 0.129mg 0.083mg 4%
Zinc 0.11mg 0.57mg 4%
Vitamin B1 0.09mg 0.057mg 3%
Magnesium 21mg 32mg 3%
Phosphorus 60mg 40mg 3%
Sodium 41mg 5mg 2%
Protein 2.3g 3.08g 2%
Folate 9µg 18µg 2%
Selenium 0.9µg 0.6µg 1%
Vitamin B5 0.31mg 0.344mg 1%
Fats 0.1g 0.24g 0%
Net carbs 0.79g 14.08g N/A
Sugar 0.2g 0.1g N/A
Copper 0.077mg 0.075mg 0%
Saturated fat 0.027g 0.042g 0%
Choline 9mg 6.9mg 0%
Monounsaturated fat 0.008g 0.031g 0%
Polyunsaturated fat 0.035g 0.098g 0%
Tryptophan 0.03mg 0.048mg 0%
Threonine 0.133mg 0.089mg 0%
Isoleucine 0.093mg 0.114mg 0%
Leucine 0.166mg 0.208mg 0%
Lysine 0.134mg 0.085mg 0%
Methionine 0.02mg 0.048mg 0%
Phenylalanine 0.114mg 0.145mg 0%
Valine 0.137mg 0.139mg 0%
Histidine 0.04mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Bulgur
Bulgur
3
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 WaterWater +22.3%
Contains more OtherOther +252.9%
Contains more ProteinProtein +33.9%
Contains more FatsFats +140%
Contains more CarbsCarbs +1340.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Bulgur
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 less Sat. FatSaturated fat -35.7%
Contains more Mono. FatMonounsaturated fat +287.5%
Contains more Poly. FatPolyunsaturated fat +180%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.