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  6. Bulgur dry vs. Carambola

Bulgur dry vs. Carambola — In-Depth Nutrition Comparison

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Important differences between bulgur dry and carambola

  • Bulgur dry has more manganese, phosphorus, fiber, magnesium, iron, vitamin B3, vitamin B6, copper, and vitamin B1; however, carambola is richer in vitamin C.
  • Bulgur dry's daily need coverage for manganese is 131% more.
  • Bulgur dry contains 31 times more iron than carambola. Bulgur dry contains 2.46mg of iron, while carambola contains 0.08mg.

The food varieties used in the comparison are Bulgur, dry and Carambola, (starfruit), raw.

Infographic

Bulgur dry vs Carambola 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.
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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +1540%
Contains more CalciumCalcium +1066.7%
Contains more PotassiumPotassium +208.3%
Contains more IronIron +2975%
Contains more CopperCopper +144.5%
Contains more ZincZinc +1508.3%
Contains more PhosphorusPhosphorus +2400%
Contains more ManganeseManganese +8137.8%
Contains more SeleniumSelenium +283.3%
Contains less SodiumSodium -88.2%

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin B1Vitamin B1 +1557.1%
Contains more Vitamin B2Vitamin B2 +618.8%
Contains more Vitamin B3Vitamin B3 +1293.5%
Contains more Vitamin B5Vitamin B5 +167.3%
Contains more Vitamin B6Vitamin B6 +1911.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +269.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Carambola DV% diff.
Manganese 3.048mg 0.037mg 131%
Phosphorus 300mg 12mg 41%
Fiber 12.5g 2.8g 39%
Vitamin C 0mg 34.4mg 38%
Magnesium 164mg 10mg 37%
Vitamin B3 5.114mg 0.367mg 30%
Iron 2.46mg 0.08mg 30%
Vitamin B6 0.342mg 0.017mg 25%
Carbs 75.87g 6.73g 23%
Protein 12.29g 1.04g 23%
Copper 0.335mg 0.137mg 22%
Vitamin B1 0.232mg 0.014mg 18%
Calories 342kcal 31kcal 16%
Zinc 1.93mg 0.12mg 16%
Vitamin B5 1.045mg 0.391mg 13%
Potassium 410mg 133mg 8%
Vitamin B2 0.115mg 0.016mg 8%
Choline 28.1mg 7.6mg 4%
Folate 27µg 12µg 4%
Calcium 35mg 3mg 3%
Selenium 2.3µg 0.6µg 3%
Polyunsaturated fat 0.541g 0.184g 2%
Fats 1.33g 0.33g 2%
Vitamin K 1.9µg 0µg 2%
Vitamin E 0.06mg 0.15mg 1%
Sodium 17mg 2mg 1%
Saturated fat 0.232g 0.019g 1%
Net carbs 63.37g 3.93g N/A
Sugar 0.41g 3.98g N/A
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.173g 0.03g 0%
Tryptophan 0.19mg 0.008mg 0%
Threonine 0.354mg 0.044mg 0%
Isoleucine 0.455mg 0.044mg 0%
Leucine 0.83mg 0.077mg 0%
Lysine 0.339mg 0.077mg 0%
Methionine 0.19mg 0.021mg 0%
Phenylalanine 0.58mg 0.037mg 0%
Valine 0.554mg 0.05mg 0%
Histidine 0.285mg 0.008mg 0%

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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +1081.7%
Contains more FatsFats +303%
Contains more CarbsCarbs +1027.3%
Contains more OtherOther +190.4%
Contains more WaterWater +915.3%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +476.7%
Contains more Poly. FatPolyunsaturated fat +194%
Contains less Sat. FatSaturated fat -91.8%

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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.