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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 avocadoes different?

  • Bulgur dry is higher in manganese, phosphorus, magnesium, iron, fiber, vitamin B3, copper, and vitamin B1; however, avocadoes are richer in vitamin K and folate.
  • Daily need coverage for manganese for bulgur dry is 126% higher.
  • Bulgur dry contains 6 times more phosphorus than avocadoes. While bulgur dry contains 300mg of phosphorus, avocadoes contain only 52mg.

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

Infographic

Bulgur dry vs Avocado 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
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%
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%
Contains more PotassiumPotassium +18.3%
Contains less SodiumSodium -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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Avocado DV% diff.
Manganese 3.048mg 0.142mg 126%
Phosphorus 300mg 52mg 35%
Magnesium 164mg 29mg 32%
Iron 2.46mg 0.55mg 24%
Monounsaturated fat 0.173g 9.799g 24%
Fiber 12.5g 6.7g 23%
Carbs 75.87g 8.53g 22%
Fats 1.33g 14.66g 21%
Vitamin B3 5.114mg 1.738mg 21%
Protein 12.29g 2g 21%
Copper 0.335mg 0.19mg 16%
Vitamin K 1.9µg 21µg 16%
Vitamin B1 0.232mg 0.067mg 14%
Folate 27µg 81µg 14%
Vitamin E 0.06mg 2.07mg 13%
Zinc 1.93mg 0.64mg 12%
Vitamin C 0mg 10mg 11%
Calories 342kcal 160kcal 9%
Saturated fat 0.232g 2.126g 9%
Polyunsaturated fat 0.541g 1.816g 9%
Vitamin B5 1.045mg 1.389mg 7%
Vitamin B6 0.342mg 0.257mg 7%
Choline 28.1mg 14.2mg 3%
Selenium 2.3µg 0.4µg 3%
Potassium 410mg 485mg 2%
Calcium 35mg 12mg 2%
Vitamin B2 0.115mg 0.13mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 63.37g 1.83g N/A
Sugar 0.41g 0.66g N/A
Starch 0.11g 0%
Sodium 17mg 7mg 0%
Tryptophan 0.19mg 0.025mg 0%
Threonine 0.354mg 0.073mg 0%
Isoleucine 0.455mg 0.084mg 0%
Leucine 0.83mg 0.143mg 0%
Lysine 0.339mg 0.132mg 0%
Methionine 0.19mg 0.038mg 0%
Phenylalanine 0.58mg 0.097mg 0%
Valine 0.554mg 0.107mg 0%
Histidine 0.285mg 0.049mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
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 ProteinProtein +514.5%
Contains more CarbsCarbs +789.4%
Contains more FatsFats +1002.3%
Contains more WaterWater +713.7%
~equal in Other ~1.58g

Fat Type Comparison

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

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.