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  6. Bulgur dry vs. Olive

Bulgur dry vs. Olive — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and olive

  • Olive has less manganese, phosphorus, magnesium, fiber, vitamin B3, vitamin B6, vitamin B5, vitamin B1, and zinc.
  • Bulgur dry covers your daily manganese needs 132% more than olive.
  • Olive contains 138 times less vitamin B3 than bulgur dry. Bulgur dry contains 5.114mg of vitamin B3, while olive contains 0.037mg.
  • Bulgur dry has less sodium.

Food varieties used in this article are Bulgur, dry and Olives, ripe, canned (small-extra large).

Infographic

Bulgur dry vs Olive 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%
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +4000%
Contains more PotassiumPotassium +5025%
Contains more CopperCopper +33.5%
Contains more ZincZinc +777.3%
Contains more PhosphorusPhosphorus +9900%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +15140%
Contains more SeleniumSelenium +155.6%
Contains more CalciumCalcium +151.4%
Contains more IronIron +34.1%

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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +7633.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +13721.6%
Contains more Vitamin B5Vitamin B5 +6866.7%
Contains more Vitamin B6Vitamin B6 +3700%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +172.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Olive DV% diff.
Manganese 3.048mg 0.02mg 132%
Phosphorus 300mg 3mg 42%
Magnesium 164mg 4mg 38%
Fiber 12.5g 3.2g 37%
Vitamin B3 5.114mg 0.037mg 32%
Sodium 17mg 735mg 31%
Vitamin B6 0.342mg 0.009mg 26%
Carbs 75.87g 6.26g 23%
Protein 12.29g 0.84g 23%
Vitamin B5 1.045mg 0.015mg 21%
Vitamin B1 0.232mg 0.003mg 19%
Monounsaturated fat 0.173g 7.888g 19%
Zinc 1.93mg 0.22mg 16%
Fats 1.33g 10.68g 14%
Potassium 410mg 8mg 12%
Vitamin E 0.06mg 1.65mg 11%
Calories 342kcal 115kcal 11%
Iron 2.46mg 3.3mg 11%
Vitamin B2 0.115mg 0mg 9%
Copper 0.335mg 0.251mg 9%
Folate 27µg 0µg 7%
Saturated fat 0.232g 1.415g 5%
Calcium 35mg 88mg 5%
Selenium 2.3µg 0.9µg 3%
Choline 28.1mg 10.3mg 3%
Polyunsaturated fat 0.541g 0.911g 2%
Vitamin A 0µg 20µg 2%
Vitamin C 0mg 0.9mg 1%
Net carbs 63.37g 3.06g N/A
Sugar 0.41g 0g N/A
Vitamin K 1.9µg 1.4µg 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0.026mg 0%
Isoleucine 0.455mg 0.031mg 0%
Leucine 0.83mg 0.05mg 0%
Lysine 0.339mg 0.032mg 0%
Methionine 0.19mg 0.012mg 0%
Phenylalanine 0.58mg 0.029mg 0%
Valine 0.554mg 0.038mg 0%
Histidine 0.285mg 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1363.1%
Contains more CarbsCarbs +1112%
Contains more FatsFats +703%
Contains more WaterWater +788.8%
Contains more OtherOther +47.7%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -83.6%
Contains more Mono. FatMonounsaturated fat +4459.5%
Contains more Poly. FatPolyunsaturated fat +68.4%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.