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  6. Bulgur dry vs. Kiwi

Bulgur dry vs. Kiwi — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and kiwi

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, vitamin B3, iron, copper, and vitamin B6; however, kiwi is richer in vitamin C and vitamin K.
  • Bulgur dry covers your daily manganese needs 128% more than kiwi.
  • Kiwi has 15 times less vitamin B3 than bulgur dry. Bulgur dry has 5.114mg of vitamin B3, while kiwi has 0.341mg.
  • Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of bulgur dry is 47.

Specific food types used in this comparison are Bulgur, dry and Kiwifruit, green, raw.

Infographic

Bulgur dry vs Kiwi 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%
Kiwi
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +864.7%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +693.5%
Contains more CopperCopper +157.7%
Contains more ZincZinc +1278.6%
Contains more PhosphorusPhosphorus +782.4%
Contains more ManganeseManganese +3010.2%
Contains more SeleniumSelenium +1050%
Contains less SodiumSodium -82.4%
~equal in Calcium ~34mg

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%
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +759.3%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B3Vitamin B3 +1399.7%
Contains more Vitamin B5Vitamin B5 +471%
Contains more Vitamin B6Vitamin B6 +442.9%
Contains more CholineCholine +260.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2333.3%
Contains more Vitamin KVitamin K +2021.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Kiwi DV% diff.
Manganese 3.048mg 0.098mg 128%
Vitamin C 0mg 92.7mg 103%
Fiber 12.5g 3g 38%
Phosphorus 300mg 34mg 38%
Magnesium 164mg 17mg 35%
Vitamin K 1.9µg 40.3µg 32%
Vitamin B3 5.114mg 0.341mg 30%
Iron 2.46mg 0.31mg 27%
Copper 0.335mg 0.13mg 23%
Protein 12.29g 1.14g 22%
Vitamin B6 0.342mg 0.063mg 21%
Carbs 75.87g 14.66g 20%
Vitamin B1 0.232mg 0.027mg 17%
Vitamin B5 1.045mg 0.183mg 17%
Zinc 1.93mg 0.14mg 16%
Calories 342kcal 61kcal 14%
Vitamin E 0.06mg 1.46mg 9%
Vitamin B2 0.115mg 0.025mg 7%
Fructose 4.35g 5%
Selenium 2.3µg 0.2µg 4%
Choline 28.1mg 7.8mg 4%
Potassium 410mg 312mg 3%
Polyunsaturated fat 0.541g 0.287g 2%
Folate 27µg 25µg 1%
Saturated fat 0.232g 0.029g 1%
Fats 1.33g 0.52g 1%
Sodium 17mg 3mg 1%
Net carbs 63.37g 11.66g N/A
Calcium 35mg 34mg 0%
Sugar 0.41g 8.99g N/A
Vitamin A 0µg 4µg 0%
Monounsaturated fat 0.173g 0.047g 0%
Tryptophan 0.19mg 0.015mg 0%
Threonine 0.354mg 0.047mg 0%
Isoleucine 0.455mg 0.051mg 0%
Leucine 0.83mg 0.066mg 0%
Lysine 0.339mg 0.061mg 0%
Methionine 0.19mg 0.024mg 0%
Phenylalanine 0.58mg 0.044mg 0%
Valine 0.554mg 0.057mg 0%
Histidine 0.285mg 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +978.1%
Contains more FatsFats +155.8%
Contains more CarbsCarbs +417.5%
Contains more OtherOther +147.5%
Contains more WaterWater +823%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +268.1%
Contains more Poly. FatPolyunsaturated fat +88.5%
Contains less Sat. FatSaturated fat -87.5%

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.