Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Asparagus
  5. Compare
  6. Asparagus vs. Bulgur dry

Asparagus vs. Bulgur dry — In-Depth Nutrition Comparison

Compare

Summary of differences between asparagus and bulgur dry

  • Asparagus has more vitamin K and vitamin A, while bulgur dry has more manganese, fiber, magnesium, phosphorus, vitamin B3, vitamin B6, copper, and vitamin B5.
  • Bulgur dry covers your daily need for manganese, 126% more than asparagus.
  • Asparagus contains 84 times more vitamin A than bulgur dry. While asparagus contains 756IU of vitamin A, bulgur dry contains only 9IU.
  • Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of bulgur dry is 47.

These are the specific foods used in this comparison Asparagus, raw and Bulgur, dry.

Infographic

Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 +1071.4%
Contains more CalciumCalcium +45.8%
Contains more PotassiumPotassium +103%
Contains more IronIron +15%
Contains more CopperCopper +77.2%
Contains more ZincZinc +257.4%
Contains more PhosphorusPhosphorus +476.9%
Contains more ManganeseManganese +1829.1%
~equal in Selenium ~2.3µg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin KVitamin K +2089.5%
Contains more FolateFolate +92.6%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B3Vitamin B3 +422.9%
Contains more Vitamin B5Vitamin B5 +281.4%
Contains more Vitamin B6Vitamin B6 +275.8%
Contains more CholineCholine +75.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Bulgur dry DV% diff.
Manganese 0.158mg 3.048mg 126%
Fiber 2.1g 12.5g 42%
Magnesium 14mg 164mg 36%
Phosphorus 52mg 300mg 35%
Vitamin K 41.6µg 1.9µg 33%
Vitamin B3 0.978mg 5.114mg 26%
Carbs 3.88g 75.87g 24%
Protein 2.2g 12.29g 20%
Vitamin B6 0.091mg 0.342mg 19%
Calories 20kcal 342kcal 16%
Copper 0.189mg 0.335mg 16%
Vitamin B5 0.274mg 1.045mg 15%
Zinc 0.54mg 1.93mg 13%
Vitamin E 1.13mg 0.06mg 7%
Vitamin B1 0.143mg 0.232mg 7%
Folate 52µg 27µg 6%
Potassium 202mg 410mg 6%
Vitamin C 5.6mg 0mg 6%
Iron 2.14mg 2.46mg 4%
Vitamin A 38µg 0µg 4%
Polyunsaturated fat 0.05g 0.541g 3%
Fats 0.12g 1.33g 2%
Vitamin B2 0.141mg 0.115mg 2%
Choline 16mg 28.1mg 2%
Sodium 2mg 17mg 1%
Saturated fat 0.04g 0.232g 1%
Fructose 1g 1%
Calcium 24mg 35mg 1%
Net carbs 1.78g 63.37g N/A
Sugar 1.88g 0.41g N/A
Selenium 2.3µg 2.3µg 0%
Monounsaturated fat 0g 0.173g 0%
Tryptophan 0.027mg 0.19mg 0%
Threonine 0.084mg 0.354mg 0%
Isoleucine 0.075mg 0.455mg 0%
Leucine 0.128mg 0.83mg 0%
Lysine 0.104mg 0.339mg 0%
Methionine 0.031mg 0.19mg 0%
Phenylalanine 0.075mg 0.58mg 0%
Valine 0.115mg 0.554mg 0%
Histidine 0.049mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 WaterWater +935.8%
Contains more ProteinProtein +458.6%
Contains more FatsFats +1008.3%
Contains more CarbsCarbs +1855.4%
Contains more OtherOther +160.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -82.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +982%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.