Bulgur vs. Mustard Greens — In-Depth Nutrition Comparison
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The main differences between bulgur and mustard Greens
- Bulgur has more fiber; however, mustard Greens have more vitamin K, vitamin A, vitamin C, vitamin E, calcium, and copper.
- Daily need coverage for vitamin K for mustard Greens is 494% higher.
- Mustard Greens have 4 times less carbs than bulgur. Bulgur has 18.58g of carbs, while mustard Greens have 4.51g.
- Bulgur has a higher glycemic index than mustard Greens.
Food types used in this article are Bulgur, cooked and Mustard greens, cooked, boiled, drained, without salt.
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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 | +146.2% |
| Contains more ZincZinc | +159.1% |
| Contains less SodiumSodium | -44.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +1080% |
| Contains more PotassiumPotassium | +138.2% |
| Contains more CopperCopper | +94.7% |
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 B1Vitamin B1 | +39% |
| Contains more Vitamin B3Vitamin B3 | +130.9% |
| Contains more Vitamin B5Vitamin B5 | +186.7% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +17700% |
| Contains more Vitamin B2Vitamin B2 | +125% |
| Contains more Vitamin B6Vitamin B6 | +18.1% |
| Contains more Vitamin KVitamin K | +118440% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.5µg | 592.7µg | 494% |
| Vitamin A | 0µg | 618µg | 69% |
| Vitamin C | 0mg | 25.3mg | 28% |
| Manganese | 0.609mg | 26% | |
| Vitamin E | 0.01mg | 1.78mg | 12% |
| Calcium | 10mg | 118mg | 11% |
| Fiber | 4.5g | 2g | 10% |
| Copper | 0.075mg | 0.146mg | 8% |
| Carbs | 18.58g | 4.51g | 5% |
| Magnesium | 32mg | 13mg | 5% |
| Vitamin B3 | 1mg | 0.433mg | 4% |
| Vitamin B5 | 0.344mg | 0.12mg | 4% |
| Calories | 83kcal | 26kcal | 3% |
| Potassium | 68mg | 162mg | 3% |
| Zinc | 0.57mg | 0.22mg | 3% |
| Vitamin B2 | 0.028mg | 0.063mg | 3% |
| Folate | 18µg | 9µg | 2% |
| Protein | 3.08g | 2.56g | 1% |
| Iron | 0.96mg | 0.87mg | 1% |
| Vitamin B1 | 0.057mg | 0.041mg | 1% |
| Vitamin B6 | 0.083mg | 0.098mg | 1% |
| Choline | 6.9mg | 0.4mg | 1% |
| Protein per 100 calories | 3.7g | 9.8g | N/A |
| Calories per 10 g protein | 269kcal | 102kcal | N/A |
| Weight per 100 calories | 120g | 385g | N/A |
| Fats | 0.24g | 0.47g | 0% |
| Net carbs | 14.08g | 2.51g | N/A |
| Sugar | 0.1g | 1.41g | N/A |
| Phosphorus | 40mg | 42mg | 0% |
| Sodium | 5mg | 9mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.042g | 0.012g | 0% |
| Monounsaturated fat | 0.031g | 0.11g | 0% |
| Polyunsaturated fat | 0.098g | 0.046g | 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
Protein:
3.08 g
Fats:
0.24 g
Carbs:
18.58 g
Water:
77.76 g
Other:
0.34 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more ProteinProtein | +20.3% |
| Contains more CarbsCarbs | +312% |
| Contains more FatsFats | +95.8% |
| Contains more WaterWater | +18% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.098 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Poly. FatPolyunsaturated fat | +113% |
| Contains less Sat. FatSaturated fat | -71.4% |
| Contains more Mono. FatMonounsaturated fat | +254.8% |
