Bulgur vs. Rapini — In-Depth Nutrition Comparison
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How are bulgur and rapini different?
- Bulgur is higher in manganese; however, rapini is richer in vitamin K, vitamin C, folate, iron, vitamin A, vitamin E, calcium, vitamin B1, and vitamin B2.
- Daily need coverage for vitamin K for rapini is 186% higher.
- Bulgur contains 2 times more manganese than rapini. While bulgur contains 0.609mg of manganese, rapini contains only 0.395mg.
- Rapini has a lower glycemic index (32) than bulgur (47).
Bulgur, cooked and Broccoli raab, raw are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CopperCopper | +78.6% |
| Contains less SodiumSodium | -84.8% |
| Contains more ManganeseManganese | +54.2% |
| Contains more CalciumCalcium | +980% |
| Contains more PotassiumPotassium | +188.2% |
| Contains more IronIron | +122.9% |
| Contains more ZincZinc | +35.1% |
| Contains more PhosphorusPhosphorus | +82.5% |
| Contains more SeleniumSelenium | +66.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +16100% |
| Contains more Vitamin B1Vitamin B1 | +184.2% |
| Contains more Vitamin B2Vitamin B2 | +360.7% |
| Contains more Vitamin B3Vitamin B3 | +22.1% |
| Contains more Vitamin B6Vitamin B6 | +106% |
| Contains more Vitamin KVitamin K | +44700% |
| Contains more FolateFolate | +361.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.5µg | 224µg | 186% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Folate | 18µg | 83µg | 16% |
| Iron | 0.96mg | 2.14mg | 15% |
| Vitamin A | 0µg | 131µg | 15% |
| Vitamin E | 0.01mg | 1.62mg | 11% |
| Calcium | 10mg | 108mg | 10% |
| Manganese | 0.609mg | 0.395mg | 9% |
| Vitamin B1 | 0.057mg | 0.162mg | 9% |
| Vitamin B2 | 0.028mg | 0.129mg | 8% |
| Fiber | 4.5g | 2.7g | 7% |
| Vitamin B6 | 0.083mg | 0.171mg | 7% |
| Carbs | 18.58g | 2.85g | 5% |
| Phosphorus | 40mg | 73mg | 5% |
| Potassium | 68mg | 196mg | 4% |
| Copper | 0.075mg | 0.042mg | 4% |
| Calories | 83kcal | 22kcal | 3% |
| Magnesium | 32mg | 22mg | 2% |
| Zinc | 0.57mg | 0.77mg | 2% |
| Choline | 6.9mg | 18.3mg | 2% |
| Sodium | 5mg | 33mg | 1% |
| Selenium | 0.6µg | 1µg | 1% |
| Vitamin B3 | 1mg | 1.221mg | 1% |
| Protein | 3.08g | 3.17g | 0% |
| Protein per 100 calories | 3.7g | 14g | N/A |
| Calories per 10 g protein | 269kcal | 69kcal | N/A |
| Weight per 100 calories | 120g | 455g | N/A |
| Fats | 0.24g | 0.49g | 0% |
| Net carbs | 14.08g | 0.15g | N/A |
| Sugar | 0.1g | 0.38g | N/A |
| Vitamin B5 | 0.344mg | 0.322mg | 0% |
| Saturated fat | 0.042g | 0.05g | 0% |
| Monounsaturated fat | 0.031g | 0.026g | 0% |
| Polyunsaturated fat | 0.098g | 0.13g | 0% |
| Tryptophan | 0.048mg | 0.043mg | 0% |
| Threonine | 0.089mg | 0.106mg | 0% |
| Isoleucine | 0.114mg | 0.104mg | 0% |
| Leucine | 0.208mg | 0.17mg | 0% |
| Lysine | 0.085mg | 0.198mg | 0% |
| Methionine | 0.048mg | 0.048mg | 0% |
| Phenylalanine | 0.145mg | 0.128mg | 0% |
| Valine | 0.139mg | 0.153mg | 0% |
| Histidine | 0.071mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +551.9% |
| Contains more FatsFats | +104.2% |
| Contains more WaterWater | +19% |
~equal in
Protein
~3.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16% |
| Contains more Mono. FatMonounsaturated fat | +19.2% |
| Contains more Poly. FatPolyunsaturated fat | +32.7% |
