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  6. Avocado vs. Bulgur dry

Avocado vs. Bulgur dry — In-Depth Nutrition Comparison

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How are avocadoes and bulgur dry different?

  • Avocadoes are higher in vitamin K and folate; however, bulgur dry is richer in manganese, phosphorus, magnesium, iron, fiber, vitamin B3, copper, and vitamin B1.
  • Daily need coverage for manganese for bulgur dry is 126% higher.
  • Avocadoes contain 11 times more vitamin K than bulgur dry. While avocadoes contain 21µg of vitamin K, bulgur dry contains only 1.9µg.

Avocados, raw, all commercial varieties and Bulgur, dry are the varieties used in this article.

Infographic

Avocado vs Bulgur dry infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more PotassiumPotassium +18.3%
Contains less SodiumSodium -58.8%
Contains more MagnesiumMagnesium +465.5%
Contains more CalciumCalcium +191.7%
Contains more IronIron +347.3%
Contains more CopperCopper +76.3%
Contains more ZincZinc +201.6%
Contains more PhosphorusPhosphorus +476.9%
Contains more ManganeseManganese +2046.5%
Contains more SeleniumSelenium +475%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3350%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin KVitamin K +1005.3%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +246.3%
Contains more Vitamin B3Vitamin B3 +194.2%
Contains more Vitamin B6Vitamin B6 +33.1%
Contains more CholineCholine +97.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Bulgur dry DV% diff.
Manganese 0.142mg 3.048mg 126%
Phosphorus 52mg 300mg 35%
Magnesium 29mg 164mg 32%
Iron 0.55mg 2.46mg 24%
Monounsaturated fat 9.799g 0.173g 24%
Fiber 6.7g 12.5g 23%
Carbs 8.53g 75.87g 22%
Fats 14.66g 1.33g 21%
Vitamin B3 1.738mg 5.114mg 21%
Protein 2g 12.29g 21%
Copper 0.19mg 0.335mg 16%
Vitamin K 21µg 1.9µg 16%
Vitamin B1 0.067mg 0.232mg 14%
Folate 81µg 27µg 14%
Vitamin E 2.07mg 0.06mg 13%
Zinc 0.64mg 1.93mg 12%
Vitamin C 10mg 0mg 11%
Calories 160kcal 342kcal 9%
Saturated fat 2.126g 0.232g 9%
Polyunsaturated fat 1.816g 0.541g 9%
Vitamin B5 1.389mg 1.045mg 7%
Vitamin B6 0.257mg 0.342mg 7%
Choline 14.2mg 28.1mg 3%
Selenium 0.4µg 2.3µg 3%
Potassium 485mg 410mg 2%
Calcium 12mg 35mg 2%
Vitamin B2 0.13mg 0.115mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 1.83g 63.37g N/A
Sugar 0.66g 0.41g N/A
Starch 0.11g 0%
Sodium 7mg 17mg 0%
Tryptophan 0.025mg 0.19mg 0%
Threonine 0.073mg 0.354mg 0%
Isoleucine 0.084mg 0.455mg 0%
Leucine 0.143mg 0.83mg 0%
Lysine 0.132mg 0.339mg 0%
Methionine 0.038mg 0.19mg 0%
Phenylalanine 0.097mg 0.58mg 0%
Valine 0.107mg 0.554mg 0%
Histidine 0.049mg 0.285mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more FatsFats +1002.3%
Contains more WaterWater +713.7%
Contains more ProteinProtein +514.5%
Contains more CarbsCarbs +789.4%
~equal in Other ~1.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +5564.2%
Contains more Poly. FatPolyunsaturated fat +235.7%
Contains less Sat. FatSaturated fat -89.1%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.