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  6. Arugula vs. Bulgur

Arugula vs. Bulgur — In-Depth Nutrition Comparison

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Important differences between arugula and bulgur

  • Arugula has more vitamin K, vitamin A, folate, vitamin C, calcium, potassium, and iron; however, bulgur has more manganese and fiber.
  • Arugula's daily need coverage for vitamin K is 90% more.
  • Bulgur has a higher glycemic index than arugula.

The food varieties used in the comparison are Arugula, raw and Bulgur, cooked.

Infographic

Arugula vs Bulgur 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Bulgur
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 +46.9%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +442.6%
Contains more IronIron +52.1%
Contains more PhosphorusPhosphorus +30%
Contains more ZincZinc +21.3%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +89.7%
Contains more SeleniumSelenium +100%
~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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Bulgur
Bulgur
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4200%
Contains more Vitamin B2Vitamin B2 +207.1%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin KVitamin K +21620%
Contains more FolateFolate +438.9%
Contains more Vitamin B1Vitamin B1 +29.5%
Contains more Vitamin B3Vitamin B3 +227.9%
Contains more Vitamin B6Vitamin B6 +13.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Bulgur DV% diff.
Vitamin K 108.6µg 0.5µg 90%
Folate 97µg 18µg 20%
Vitamin C 15mg 0mg 17%
Calcium 160mg 10mg 15%
Vitamin A 119µg 0µg 13%
Manganese 0.321mg 0.609mg 13%
Fiber 1.6g 4.5g 12%
Potassium 369mg 68mg 9%
Iron 1.46mg 0.96mg 6%
Carbs 3.65g 18.58g 5%
Magnesium 47mg 32mg 4%
Vitamin B2 0.086mg 0.028mg 4%
Vitamin B3 0.305mg 1mg 4%
Calories 25kcal 83kcal 3%
Vitamin E 0.43mg 0.01mg 3%
Phosphorus 52mg 40mg 2%
Vitamin B5 0.437mg 0.344mg 2%
Choline 15.3mg 6.9mg 2%
Protein 2.58g 3.08g 1%
Fats 0.66g 0.24g 1%
Zinc 0.47mg 0.57mg 1%
Sodium 27mg 5mg 1%
Selenium 0.3µg 0.6µg 1%
Vitamin B1 0.044mg 0.057mg 1%
Vitamin B6 0.073mg 0.083mg 1%
Polyunsaturated fat 0.319g 0.098g 1%
Protein per 100 calories 10g 3.7g N/A
Calories per 10 g protein 97kcal 269kcal N/A
Weight per 100 calories 400g 120g N/A
Net carbs 2.05g 14.08g N/A
Sugar 2.05g 0.1g N/A
Copper 0.076mg 0.075mg 0%
Saturated fat 0.086g 0.042g 0%
Monounsaturated fat 0.049g 0.031g 0%
Tryptophan 0.048mg 0%
Threonine 0.089mg 0%
Isoleucine 0.114mg 0%
Leucine 0.208mg 0%
Lysine 0.085mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.145mg 0%
Valine 0.139mg 0%
Histidine 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Bulgur
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 +175%
Contains more WaterWater +17.9%
Contains more OtherOther +311.8%
Contains more ProteinProtein +19.4%
Contains more CarbsCarbs +409%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Bulgur
Bulgur
1
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 Mono. FatMonounsaturated fat +58.1%
Contains more Poly. FatPolyunsaturated fat +225.5%
Contains less Sat. FatSaturated fat -51.2%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.