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  6. Bulgur vs. Lettuce

Bulgur vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between bulgur and lettuce?

  • Bulgur is richer in manganese, fiber, and copper, yet lettuce is richer in vitamin A, vitamin K, and vitamin C.
  • Lettuce's daily need coverage for vitamin A is 148% higher.
  • Bulgur has 3 times more fiber than lettuce. Bulgur has 4.5g of fiber, while lettuce has 1.3g.
  • Lettuce has a lower glycemic index than bulgur.

We used Bulgur, cooked and Lettuce, green leaf, raw types in this comparison.

Infographic

Bulgur vs Lettuce 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
7
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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +146.2%
Contains more IronIron +11.6%
Contains more CopperCopper +158.6%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +37.9%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +143.6%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +185.3%
~equal in Selenium ~0.6µg

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
2
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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +156.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +22.8%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin KVitamin K +25160%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Lettuce DV% diff.
Vitamin K 0.5µg 126.3µg 105%
Vitamin A 0µg 370µg 41%
Manganese 0.609mg 0.25mg 16%
Fiber 4.5g 1.3g 13%
Vitamin C 0mg 9.2mg 10%
Carbs 18.58g 2.87g 5%
Magnesium 32mg 13mg 5%
Copper 0.075mg 0.029mg 5%
Folate 18µg 38µg 5%
Potassium 68mg 194mg 4%
Zinc 0.57mg 0.18mg 4%
Vitamin B2 0.028mg 0.08mg 4%
Vitamin B3 1mg 0.375mg 4%
Vitamin B5 0.344mg 0.134mg 4%
Calories 83kcal 15kcal 3%
Protein 3.08g 1.36g 3%
Calcium 10mg 36mg 3%
Phosphorus 40mg 29mg 2%
Iron 0.96mg 0.86mg 1%
Sodium 5mg 28mg 1%
Vitamin E 0.01mg 0.22mg 1%
Vitamin B1 0.057mg 0.07mg 1%
Vitamin B6 0.083mg 0.09mg 1%
Choline 6.9mg 13.6mg 1%
Fructose 0.43g 1%
Protein per 100 calories 3.7g 9.1g N/A
Calories per 10 g protein 269kcal 110kcal N/A
Weight per 100 calories 120g 667g N/A
Fats 0.24g 0.15g 0%
Net carbs 14.08g 1.57g N/A
Sugar 0.1g 0.78g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.042g 0.02g 0%
Monounsaturated fat 0.031g 0.006g 0%
Polyunsaturated fat 0.098g 0.082g 0%
Tryptophan 0.048mg 0.009mg 0%
Threonine 0.089mg 0.059mg 0%
Isoleucine 0.114mg 0.084mg 0%
Leucine 0.208mg 0.079mg 0%
Lysine 0.085mg 0.084mg 0%
Methionine 0.048mg 0.016mg 0%
Phenylalanine 0.145mg 0.055mg 0%
Valine 0.139mg 0.07mg 0%
Histidine 0.071mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +126.5%
Contains more FatsFats +60%
Contains more CarbsCarbs +547.4%
Contains more WaterWater +22.1%
Contains more OtherOther +88.2%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +416.7%
Contains more Poly. FatPolyunsaturated fat +19.5%
Contains less Sat. FatSaturated fat -52.4%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.