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  6. Bulgur vs. Cardoon

Bulgur vs. Cardoon — In-Depth Nutrition Comparison

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A recap on the differences between bulgur and cardoon

  • Bulgur has more manganese, fiber, and protein; however, cardoon is higher in copper, folate, potassium, and calcium.
  • Cardoon covers your daily copper needs 17% more than bulgur.
  • Cardoon contains 5 times less carbs than bulgur. Bulgur contains 18.58g of carbs, while cardoon contains 4.07g.
  • Bulgur has less sodium.

Food varieties used in this article are Bulgur, cooked and Cardoon, raw.

Infographic

Bulgur vs Cardoon infographic
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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.
Bulgur
Bulgur
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more IronIron +37.1%
Contains more ZincZinc +235.3%
Contains more PhosphorusPhosphorus +73.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +137.9%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +488.2%
Contains more CopperCopper +208%

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.
Bulgur
Bulgur
4
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%
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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +185%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more FolateFolate +277.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B5 ~0.338mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Cardoon DV% diff.
Copper 0.075mg 0.231mg 17%
Manganese 0.609mg 0.256mg 15%
Folate 18µg 68µg 13%
Fiber 4.5g 1.6g 12%
Potassium 68mg 400mg 10%
Sodium 5mg 170mg 7%
Calcium 10mg 70mg 6%
Protein 3.08g 0.7g 5%
Carbs 18.58g 4.07g 5%
Zinc 0.57mg 0.17mg 4%
Vitamin B3 1mg 0.3mg 4%
Calories 83kcal 17kcal 3%
Iron 0.96mg 0.7mg 3%
Vitamin B1 0.057mg 0.02mg 3%
Vitamin B6 0.083mg 0.116mg 3%
Vitamin C 0mg 2mg 2%
Magnesium 32mg 42mg 2%
Phosphorus 40mg 23mg 2%
Selenium 0.6µg 0.2µg 1%
Choline 6.9mg 1%
Protein per 100 calories 3.7g 4.1g N/A
Calories per 10 g protein 269kcal 243kcal N/A
Weight per 100 calories 120g 588g N/A
Fats 0.24g 0.1g 0%
Net carbs 14.08g 2.47g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Vitamin B2 0.028mg 0.03mg 0%
Vitamin B5 0.344mg 0.338mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.042g 0.011g 0%
Monounsaturated fat 0.031g 0.018g 0%
Polyunsaturated fat 0.098g 0.041g 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
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
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +340%
Contains more FatsFats +140%
Contains more CarbsCarbs +356.5%
Contains more WaterWater +20.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated fat +72.2%
Contains more Poly. FatPolyunsaturated fat +139%
Contains less Sat. FatSaturated fat -73.8%

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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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.