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  6. Bulgur dry vs. Avocado

Bulgur dry vs. Avocado — In-Depth Nutrition Comparison

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How are Bulgur dry and Avocado different?

  • Bulgur dry is higher in Manganese, Phosphorus, Magnesium, Iron, Fiber, Vitamin B3, Copper, and Vitamin B1, however, Avocado is richer in Vitamin K, and Folate.
  • Daily need coverage for Manganese from Bulgur dry is 126% higher.
  • Bulgur dry contains 6 times more Phosphorus than Avocado. While Bulgur dry contains 300mg of Phosphorus, Avocado contains only 52mg.

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

Infographic

Bulgur dry vs Avocado 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 dry
Bulgur dry
8
:
2
Avocado
Avocado
Contains more Calcium +191.7%
Contains more Iron +347.3%
Contains more Magnesium +465.5%
Contains more Phosphorus +476.9%
Contains more Zinc +201.6%
Contains more Copper +76.3%
Contains more Manganese +2046.5%
Contains more Selenium +475%
Contains more Potassium +18.3%
Contains less Sodium -58.8%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +191.7%
Contains more Iron +347.3%
Contains more Magnesium +465.5%
Contains more Phosphorus +476.9%
Contains more Zinc +201.6%
Contains more Copper +76.3%
Contains more Manganese +2046.5%
Contains more Selenium +475%
Contains more Potassium +18.3%
Contains less Sodium -58.8%

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 dry
Bulgur dry
3
:
7
Avocado
Avocado
Contains more Vitamin B1 +246.3%
Contains more Vitamin B3 +194.2%
Contains more Vitamin B6 +33.1%
Contains more Vitamin A +1522.2%
Contains more Vitamin E +3350%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13%
Contains more Vitamin B5 +32.9%
Contains more Folate +200%
Contains more Vitamin K +1005.3%
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +246.3%
Contains more Vitamin B3 +194.2%
Contains more Vitamin B6 +33.1%
Contains more Vitamin A +1522.2%
Contains more Vitamin E +3350%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13%
Contains more Vitamin B5 +32.9%
Contains more Folate +200%
Contains more Vitamin K +1005.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
3
Avocado
Avocado
Contains more Protein +514.5%
Contains more Carbs +789.4%
Contains more Fats +1002.3%
Contains more Water +713.7%
Equal in Other - 1.58
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +514.5%
Contains more Carbs +789.4%
Contains more Fats +1002.3%
Contains more Water +713.7%
Equal in Other - 1.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Avocado
Avocado
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +5564.2%
Contains more Polyunsaturated fat +235.7%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +5564.2%
Contains more Polyunsaturated fat +235.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Avocado
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Avocado Opinion
Net carbs 63.37g 1.83g Bulgur dry
Protein 12.29g 2g Bulgur dry
Fats 1.33g 14.66g Avocado
Carbs 75.87g 8.53g Bulgur dry
Calories 342kcal 160kcal Bulgur dry
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.41g 0.66g Bulgur dry
Fiber 12.5g 6.7g Bulgur dry
Calcium 35mg 12mg Bulgur dry
Iron 2.46mg 0.55mg Bulgur dry
Magnesium 164mg 29mg Bulgur dry
Phosphorus 300mg 52mg Bulgur dry
Potassium 410mg 485mg Avocado
Sodium 17mg 7mg Avocado
Zinc 1.93mg 0.64mg Bulgur dry
Copper 0.335mg 0.19mg Bulgur dry
Manganese 3.048mg 0.142mg Bulgur dry
Selenium 2.3µg 0.4µg Bulgur dry
Vitamin A 9IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 0.06mg 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.232mg 0.067mg Bulgur dry
Vitamin B2 0.115mg 0.13mg Avocado
Vitamin B3 5.114mg 1.738mg Bulgur dry
Vitamin B5 1.045mg 1.389mg Avocado
Vitamin B6 0.342mg 0.257mg Bulgur dry
Folate 27µg 81µg Avocado
Vitamin K 1.9µg 21µg Avocado
Tryptophan 0.19mg 0.025mg Bulgur dry
Threonine 0.354mg 0.073mg Bulgur dry
Isoleucine 0.455mg 0.084mg Bulgur dry
Leucine 0.83mg 0.143mg Bulgur dry
Lysine 0.339mg 0.132mg Bulgur dry
Methionine 0.19mg 0.038mg Bulgur dry
Phenylalanine 0.58mg 0.097mg Bulgur dry
Valine 0.554mg 0.107mg Bulgur dry
Histidine 0.285mg 0.049mg Bulgur dry
Saturated Fat 0.232g 2.126g Bulgur dry
Monounsaturated Fat 0.173g 9.799g Avocado
Polyunsaturated fat 0.541g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Bulgur dry
35%
Avocado
Minerals Daily Need Coverage Score
96%
Bulgur dry
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 1.894g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 7)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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