Bulgur vs. Leek — In-Depth Nutrition Comparison
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How are bulgur and leeks different?
- Bulgur is higher in fiber and manganese; however, leeks are richer in vitamin K, iron, vitamin C, vitamin B6, folate, vitamin A, and vitamin E.
- Daily need coverage for vitamin K for leeks is 39% higher.
- Bulgur contains 3 times more fiber than leeks. While bulgur contains 4.5g of fiber, leeks contain only 1.8g.
- Leeks have a lower glycemic index (32) than bulgur (47).
Bulgur, cooked and Leeks, (bulb and lower leaf-portion), 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 | +14.3% |
| Contains more ZincZinc | +375% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +26.6% |
| Contains more CalciumCalcium | +490% |
| Contains more PotassiumPotassium | +164.7% |
| Contains more IronIron | +118.8% |
| Contains more CopperCopper | +60% |
| 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 B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +145.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +9100% |
| Contains more Vitamin B6Vitamin B6 | +180.7% |
| Contains more Vitamin KVitamin K | +9300% |
| Contains more FolateFolate | +255.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.5µg | 47µg | 39% |
| Iron | 0.96mg | 2.1mg | 14% |
| Vitamin C | 0mg | 12mg | 13% |
| Vitamin B6 | 0.083mg | 0.233mg | 12% |
| Folate | 18µg | 64µg | 12% |
| Fiber | 4.5g | 1.8g | 11% |
| Vitamin A | 0µg | 83µg | 9% |
| Vitamin E | 0.01mg | 0.92mg | 6% |
| Manganese | 0.609mg | 0.481mg | 6% |
| Calcium | 10mg | 59mg | 5% |
| Copper | 0.075mg | 0.12mg | 5% |
| Zinc | 0.57mg | 0.12mg | 4% |
| Vitamin B3 | 1mg | 0.4mg | 4% |
| Vitamin B5 | 0.344mg | 0.14mg | 4% |
| Protein | 3.08g | 1.5g | 3% |
| Potassium | 68mg | 180mg | 3% |
| Calories | 83kcal | 61kcal | 1% |
| Carbs | 18.58g | 14.15g | 1% |
| Magnesium | 32mg | 28mg | 1% |
| Phosphorus | 40mg | 35mg | 1% |
| Sodium | 5mg | 20mg | 1% |
| Selenium | 0.6µg | 1µg | 1% |
| Protein per 100 calories | 3.7g | 2.5g | N/A |
| Calories per 10 g protein | 269kcal | 407kcal | N/A |
| Weight per 100 calories | 120g | 164g | N/A |
| Fats | 0.24g | 0.3g | 0% |
| Net carbs | 14.08g | 12.35g | N/A |
| Sugar | 0.1g | 3.9g | N/A |
| Vitamin B1 | 0.057mg | 0.06mg | 0% |
| Vitamin B2 | 0.028mg | 0.03mg | 0% |
| Choline | 6.9mg | 9.5mg | 0% |
| Saturated fat | 0.042g | 0.04g | 0% |
| Monounsaturated fat | 0.031g | 0.004g | 0% |
| Polyunsaturated fat | 0.098g | 0.166g | 0% |
| Tryptophan | 0.048mg | 0.012mg | 0% |
| Threonine | 0.089mg | 0.063mg | 0% |
| Isoleucine | 0.114mg | 0.052mg | 0% |
| Leucine | 0.208mg | 0.096mg | 0% |
| Lysine | 0.085mg | 0.078mg | 0% |
| Methionine | 0.048mg | 0.018mg | 0% |
| Phenylalanine | 0.145mg | 0.055mg | 0% |
| Valine | 0.139mg | 0.056mg | 0% |
| Histidine | 0.071mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +105.3% |
| Contains more CarbsCarbs | +31.3% |
| Contains more FatsFats | +25% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +675% |
| Contains more Poly. FatPolyunsaturated fat | +69.4% |
~equal in
Saturated fat
~0.04g
