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  6. Kiwi vs. Bulgur dry

Kiwi vs. Bulgur dry — In-Depth Nutrition Comparison

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Significant differences between kiwi and bulgur dry

  • Kiwi has more vitamin C and vitamin K; however, bulgur dry is richer in manganese, fiber, phosphorus, magnesium, vitamin B3, iron, copper, and vitamin B6.
  • Bulgur dry covers your daily manganese needs 128% more than kiwi.
  • 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 Kiwifruit, green, raw and Bulgur, dry.

Infographic

Kiwi 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.
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%
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 -82.4%
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%
~equal in Calcium ~35mg

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.
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%
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 +2333.3%
Contains more Vitamin KVitamin K +2021.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +823%
Contains more ProteinProtein +978.1%
Contains more FatsFats +155.8%
Contains more CarbsCarbs +417.5%
Contains more OtherOther +147.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -87.5%
Contains more Mono. FatMonounsaturated fat +268.1%
Contains more Poly. FatPolyunsaturated fat +88.5%

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