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  6. Garden cress vs. Bulgur

Garden cress vs. Bulgur — In-Depth Nutrition Comparison

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What are the main differences between garden cress and bulgur?

  • Garden cress is richer in vitamin K, vitamin C, vitamin A, vitamin B2, potassium, folate, vitamin B6, copper, and calcium, yet bulgur is richer in fiber.
  • Garden cress's daily need coverage for vitamin K is 451% higher.

We used Cress, garden, raw and Bulgur, cooked types in this comparison.

Infographic

Garden cress vs Bulgur infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Bulgur
Bulgur
3
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%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +710%
Contains more PotassiumPotassium +791.2%
Contains more IronIron +35.4%
Contains more CopperCopper +126.7%
Contains more PhosphorusPhosphorus +90%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +147.8%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +10.1%

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.
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 230% 0% 115% 14% 20% 60% 19% 15% 57% 0% 1355% 60%
Bulgur
Bulgur
1
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +40.4%
Contains more Vitamin B2Vitamin B2 +828.6%
Contains more Vitamin B6Vitamin B6 +197.6%
Contains more Vitamin KVitamin K +108280%
Contains more FolateFolate +344.4%
Contains more Vitamin B5Vitamin B5 +42.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Bulgur DV% diff.
Vitamin K 541.9µg 0.5µg 451%
Vitamin C 69mg 0mg 77%
Vitamin A 346µg 0µg 38%
Vitamin B2 0.26mg 0.028mg 18%
Potassium 606mg 68mg 16%
Folate 80µg 18µg 16%
Fiber 1.1g 4.5g 14%
Vitamin B6 0.247mg 0.083mg 13%
Copper 0.17mg 0.075mg 11%
Calcium 81mg 10mg 7%
Phosphorus 76mg 40mg 5%
Vitamin E 0.7mg 0.01mg 5%
Carbs 5.5g 18.58g 4%
Iron 1.3mg 0.96mg 4%
Calories 32kcal 83kcal 3%
Zinc 0.23mg 0.57mg 3%
Manganese 0.553mg 0.609mg 2%
Vitamin B1 0.08mg 0.057mg 2%
Vitamin B5 0.242mg 0.344mg 2%
Choline 19.5mg 6.9mg 2%
Protein 2.6g 3.08g 1%
Fats 0.7g 0.24g 1%
Magnesium 38mg 32mg 1%
Selenium 0.9µg 0.6µg 1%
Monounsaturated fat 0.239g 0.031g 1%
Polyunsaturated fat 0.228g 0.098g 1%
Protein per 100 calories 8.1g 3.7g N/A
Calories per 10 g protein 123kcal 269kcal N/A
Weight per 100 calories 313g 120g N/A
Net carbs 4.4g 14.08g N/A
Sugar 4.4g 0.1g N/A
Sodium 14mg 5mg 0%
Vitamin B3 1mg 1mg 0%
Saturated fat 0.023g 0.042g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
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
Contains more FatsFats +191.7%
Contains more WaterWater +15%
Contains more ProteinProtein +18.5%
Contains more CarbsCarbs +237.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Bulgur
Bulgur
0
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains less Sat. FatSaturated fat -45.2%
Contains more Mono. FatMonounsaturated fat +671%
Contains more Poly. FatPolyunsaturated fat +132.7%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.