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  6. Watercress vs. Bulgur dry

Watercress vs. Bulgur dry — In-Depth Nutrition Comparison

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Summary of differences between watercress and bulgur dry

  • Watercress has more vitamin K, vitamin A, and vitamin C, while bulgur dry has more manganese, fiber, phosphorus, magnesium, vitamin B3, copper, and iron.
  • Watercress covers your daily need for vitamin K, 207% more than bulgur dry.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of bulgur dry is 47.

These are the specific foods used in this comparison Watercress, raw and Bulgur, dry.

Infographic

Watercress vs Bulgur dry infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +242.9%
Contains more MagnesiumMagnesium +681%
Contains more PotassiumPotassium +24.2%
Contains more IronIron +1130%
Contains more CopperCopper +335.1%
Contains more ZincZinc +1654.5%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -58.5%
Contains more ManganeseManganese +1149.2%
Contains more SeleniumSelenium +155.6%

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%
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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin KVitamin K +13057.9%
Contains more Vitamin B1Vitamin B1 +157.8%
Contains more Vitamin B3Vitamin B3 +2457%
Contains more Vitamin B5Vitamin B5 +237.1%
Contains more Vitamin B6Vitamin B6 +165.1%
Contains more FolateFolate +200%
Contains more CholineCholine +212.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Bulgur dry DV% diff.
Vitamin K 250µg 1.9µg 207%
Manganese 0.244mg 3.048mg 122%
Vitamin C 43mg 0mg 48%
Fiber 0.5g 12.5g 48%
Magnesium 21mg 164mg 34%
Phosphorus 60mg 300mg 34%
Vitamin B3 0.2mg 5.114mg 31%
Copper 0.077mg 0.335mg 29%
Iron 0.2mg 2.46mg 28%
Carbs 1.29g 75.87g 25%
Protein 2.3g 12.29g 20%
Vitamin A 160µg 0µg 18%
Calories 11kcal 342kcal 17%
Zinc 0.11mg 1.93mg 17%
Vitamin B6 0.129mg 0.342mg 16%
Vitamin B5 0.31mg 1.045mg 15%
Vitamin B1 0.09mg 0.232mg 12%
Calcium 120mg 35mg 9%
Vitamin E 1mg 0.06mg 6%
Folate 9µg 27µg 5%
Selenium 0.9µg 2.3µg 3%
Polyunsaturated fat 0.035g 0.541g 3%
Choline 9mg 28.1mg 3%
Potassium 330mg 410mg 2%
Fats 0.1g 1.33g 2%
Sodium 41mg 17mg 1%
Saturated fat 0.027g 0.232g 1%
Net carbs 0.79g 63.37g N/A
Sugar 0.2g 0.41g N/A
Vitamin B2 0.12mg 0.115mg 0%
Monounsaturated fat 0.008g 0.173g 0%
Tryptophan 0.03mg 0.19mg 0%
Threonine 0.133mg 0.354mg 0%
Isoleucine 0.093mg 0.455mg 0%
Leucine 0.166mg 0.83mg 0%
Lysine 0.134mg 0.339mg 0%
Methionine 0.02mg 0.19mg 0%
Phenylalanine 0.114mg 0.58mg 0%
Valine 0.137mg 0.554mg 0%
Histidine 0.04mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +956.8%
Contains more ProteinProtein +434.3%
Contains more FatsFats +1230%
Contains more CarbsCarbs +5781.4%
Contains more OtherOther +25.8%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +2062.5%
Contains more Poly. FatPolyunsaturated fat +1445.7%

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 dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.