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Bulgur vs. Kale — In-Depth Nutrition Comparison

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What are the differences between bulgur and kale?

  • Bulgur is higher in fiber, manganese, and vitamin B5, yet kale is higher in vitamin K, vitamin A, vitamin C, copper, calcium, and vitamin E.
  • Kale's daily need coverage for vitamin K is 680% more.
  • Bulgur has 7 times more vitamin B5 than kale. While bulgur has 0.344mg of vitamin B5, kale has only 0.049mg.

We used Bulgur, cooked and Kale, cooked, boiled, drained, without salt types in this article.

Infographic

Bulgur vs Kale 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.
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%
Kale
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +77.8%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +46.4%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +235.3%
Contains more CopperCopper +108%
Contains more SeleniumSelenium +50%
~equal in Iron ~0.9mg

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.
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%
Kale
Kale
6
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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +602%
Contains more FolateFolate +38.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more Vitamin KVitamin K +163300%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.053mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Kale DV% diff.
Vitamin K 0.5µg 817µg 680%
Vitamin A 0µg 681µg 76%
Vitamin C 0mg 41mg 46%
Fiber 4.5g 2g 10%
Copper 0.075mg 0.156mg 9%
Manganese 0.609mg 0.416mg 8%
Calcium 10mg 72mg 6%
Vitamin E 0.01mg 0.85mg 6%
Vitamin B5 0.344mg 0.049mg 6%
Potassium 68mg 228mg 5%
Carbs 18.58g 5.63g 4%
Vitamin B6 0.083mg 0.138mg 4%
Calories 83kcal 28kcal 3%
Magnesium 32mg 18mg 3%
Zinc 0.57mg 0.24mg 3%
Vitamin B2 0.028mg 0.07mg 3%
Vitamin B3 1mg 0.5mg 3%
Protein 3.08g 1.9g 2%
Phosphorus 40mg 28mg 2%
Iron 0.96mg 0.9mg 1%
Sodium 5mg 23mg 1%
Selenium 0.6µg 0.9µg 1%
Folate 18µg 13µg 1%
Choline 6.9mg 0.4mg 1%
Polyunsaturated fat 0.098g 0.193g 1%
Protein per 100 calories 3.7g 6.8g N/A
Calories per 10 g protein 269kcal 147kcal N/A
Weight per 100 calories 120g 357g N/A
Fats 0.24g 0.4g 0%
Net carbs 14.08g 3.63g N/A
Sugar 0.1g 1.25g N/A
Vitamin B1 0.057mg 0.053mg 0%
Saturated fat 0.042g 0.052g 0%
Monounsaturated fat 0.031g 0.03g 0%
Tryptophan 0.048mg 0.023mg 0%
Threonine 0.089mg 0.085mg 0%
Isoleucine 0.114mg 0.114mg 0%
Leucine 0.208mg 0.133mg 0%
Lysine 0.085mg 0.114mg 0%
Methionine 0.048mg 0.018mg 0%
Phenylalanine 0.145mg 0.097mg 0%
Valine 0.139mg 0.104mg 0%
Histidine 0.071mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Kale
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +62.1%
Contains more CarbsCarbs +230%
Contains more FatsFats +66.7%
Contains more WaterWater +17.3%
Contains more OtherOther +155.9%

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
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains less Sat. FatSaturated fat -19.2%
Contains more Poly. FatPolyunsaturated fat +96.9%
~equal in Monounsaturated fat ~0.03g

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.