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  6. Bulgur dry vs. Coconut oil

Bulgur dry vs. Coconut oil — In-Depth Nutrition Comparison

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How are bulgur dry and coconut oil different?

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, copper, vitamin B3, iron, vitamin B6, and vitamin B5 than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 411% higher.
  • Bulgur dry has less saturated fat.
  • Coconut oil has a lower glycemic index (0) than bulgur dry (47).

Bulgur, dry and Oil, coconut are the varieties used in this article.

Infographic

Bulgur dry vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4820%
Contains more CopperCopper +∞%
Contains more ZincZinc +9550%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +9266.7%
Contains more Vitamin EVitamin E +83.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Coconut oil DV% diff.
Saturated fat 0.232g 82.475g 374%
Fats 1.33g 99.06g 150%
Manganese 3.048mg 0mg 133%
Fiber 12.5g 0g 50%
Phosphorus 300mg 0mg 43%
Magnesium 164mg 0mg 39%
Copper 0.335mg 0mg 37%
Vitamin B3 5.114mg 0mg 32%
Iron 2.46mg 0.05mg 30%
Calories 342kcal 892kcal 28%
Vitamin B6 0.342mg 0mg 26%
Carbs 75.87g 0g 25%
Protein 12.29g 0g 25%
Vitamin B5 1.045mg 0mg 21%
Vitamin B1 0.232mg 0mg 19%
Zinc 1.93mg 0.02mg 17%
Monounsaturated fat 0.173g 6.332g 15%
Potassium 410mg 0mg 12%
Vitamin B2 0.115mg 0mg 9%
Polyunsaturated fat 0.541g 1.702g 8%
Folate 27µg 0µg 7%
Choline 28.1mg 0.3mg 5%
Selenium 2.3µg 0µg 4%
Calcium 35mg 1mg 3%
Sodium 17mg 0mg 1%
Vitamin K 1.9µg 0.6µg 1%
Net carbs 63.37g 0g N/A
Sugar 0.41g 0g N/A
Vitamin E 0.06mg 0.11mg 0%
Trans fat 0.028g N/A
Tryptophan 0.19mg 0mg 0%
Threonine 0.354mg 0mg 0%
Isoleucine 0.455mg 0mg 0%
Leucine 0.83mg 0mg 0%
Lysine 0.339mg 0mg 0%
Methionine 0.19mg 0mg 0%
Phenylalanine 0.58mg 0mg 0%
Valine 0.554mg 0mg 0%
Histidine 0.285mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29900%
Contains more OtherOther +65.9%
Contains more FatsFats +7348.1%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +3560.1%
Contains more Poly. FatPolyunsaturated fat +214.6%

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.