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  6. Olive oil vs. Bulgur dry

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

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A recap on differences between olive oil and bulgur dry

  • Olive oil has more vitamin E and vitamin K; however, bulgur dry is higher in manganese, fiber, phosphorus, magnesium, copper, vitamin B3, and vitamin B6.
  • Bulgur dry covers your daily manganese needs 133% more than olive oil.
  • Bulgur dry contains 239 times less vitamin E than olive oil. Olive oil contains 14.35mg of vitamin E, while bulgur dry contains 0.06mg.
  • Bulgur dry has less saturated fat.
  • The glycemic index of bulgur dry is higher.

Food varieties used in this article are Oil, olive, salad or cooking and Bulgur, dry.

Infographic

Olive oil vs Bulgur dry 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +40900%
Contains more IronIron +339.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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%
Contains more Vitamin EVitamin E +23816.7%
Contains more Vitamin KVitamin K +3068.4%
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 FolateFolate +∞%
Contains more CholineCholine +9266.7%
~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 Olive oil Bulgur dry DV% diff.
Monounsaturated fat 72.961g 0.173g 182%
Fats 100g 1.33g 152%
Manganese 0mg 3.048mg 133%
Vitamin E 14.35mg 0.06mg 95%
Polyunsaturated fat 10.523g 0.541g 67%
Saturated fat 13.808g 0.232g 62%
Fiber 0g 12.5g 50%
Vitamin K 60.2µg 1.9µg 49%
Phosphorus 0mg 300mg 43%
Magnesium 0mg 164mg 39%
Copper 0mg 0.335mg 37%
Vitamin B3 0mg 5.114mg 32%
Calories 884kcal 342kcal 27%
Vitamin B6 0mg 0.342mg 26%
Carbs 0g 75.87g 25%
Protein 0g 12.29g 25%
Iron 0.56mg 2.46mg 24%
Vitamin B5 0mg 1.045mg 21%
Vitamin B1 0mg 0.232mg 19%
Zinc 0mg 1.93mg 18%
Potassium 1mg 410mg 12%
Vitamin B2 0mg 0.115mg 9%
Folate 0µg 27µg 7%
Choline 0.3mg 28.1mg 5%
Selenium 0µg 2.3µg 4%
Calcium 1mg 35mg 3%
Sodium 2mg 17mg 1%
Net carbs 0g 63.37g N/A
Sugar 0g 0.41g N/A
Tryptophan 0mg 0.19mg 0%
Threonine 0mg 0.354mg 0%
Isoleucine 0mg 0.455mg 0%
Leucine 0mg 0.83mg 0%
Lysine 0mg 0.339mg 0%
Methionine 0mg 0.19mg 0%
Phenylalanine 0mg 0.58mg 0%
Valine 0mg 0.554mg 0%
Histidine 0mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more FatsFats +7418.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +42074%
Contains more Poly. FatPolyunsaturated fat +1845.1%
Contains less Sat. FatSaturated fat -98.3%

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.