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  6. Kiwifruit vs. Bulgur dry

Kiwifruit vs. Bulgur dry — In-Depth Nutrition Comparison

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Significant differences between Kiwifruit and Bulgur dry

  • Kiwifruit 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 Kiwifruit.

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

Infographic

Kiwifruit 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.
Kiwifruit
Kiwifruit
1
:
9
Bulgur dry
Bulgur dry
Contains less Sodium -82.4%
Contains more Iron +693.5%
Contains more Magnesium +864.7%
Contains more Phosphorus +782.4%
Contains more Potassium +31.4%
Contains more Zinc +1278.6%
Contains more Copper +157.7%
Contains more Manganese +3010.2%
Contains more Selenium +1050%
Equal in Calcium - 35
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains less Sodium -82.4%
Contains more Iron +693.5%
Contains more Magnesium +864.7%
Contains more Phosphorus +782.4%
Contains more Potassium +31.4%
Contains more Zinc +1278.6%
Contains more Copper +157.7%
Contains more Manganese +3010.2%
Contains more Selenium +1050%
Equal in Calcium - 35

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.
Kiwifruit
Kiwifruit
4
:
6
Bulgur dry
Bulgur dry
Contains more Vitamin A +866.7%
Contains more Vitamin E +2333.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +2021.1%
Contains more Vitamin B1 +759.3%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +1399.7%
Contains more Vitamin B5 +471%
Contains more Vitamin B6 +442.9%
Equal in Folate - 27
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin A +866.7%
Contains more Vitamin E +2333.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +2021.1%
Contains more Vitamin B1 +759.3%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +1399.7%
Contains more Vitamin B5 +471%
Contains more Vitamin B6 +442.9%
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
4
Bulgur dry
Bulgur dry
Contains more Water +823%
Contains more Protein +978.1%
Contains more Fats +155.8%
Contains more Carbs +417.5%
Contains more Other +147.5%
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Water +823%
Contains more Protein +978.1%
Contains more Fats +155.8%
Contains more Carbs +417.5%
Contains more Other +147.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
2
Bulgur dry
Bulgur dry
Contains less Saturated Fat -87.5%
Contains more Monounsaturated Fat +268.1%
Contains more Polyunsaturated fat +88.5%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains less Saturated Fat -87.5%
Contains more Monounsaturated Fat +268.1%
Contains more Polyunsaturated fat +88.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Bulgur dry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Bulgur dry Opinion
Net carbs 11.66g 63.37g Bulgur dry
Protein 1.14g 12.29g Bulgur dry
Fats 0.52g 1.33g Bulgur dry
Carbs 14.66g 75.87g Bulgur dry
Calories 61kcal 342kcal Bulgur dry
Fructose 4.35g Kiwifruit
Sugar 8.99g 0.41g Bulgur dry
Fiber 3g 12.5g Bulgur dry
Calcium 34mg 35mg Bulgur dry
Iron 0.31mg 2.46mg Bulgur dry
Magnesium 17mg 164mg Bulgur dry
Phosphorus 34mg 300mg Bulgur dry
Potassium 312mg 410mg Bulgur dry
Sodium 3mg 17mg Kiwifruit
Zinc 0.14mg 1.93mg Bulgur dry
Copper 0.13mg 0.335mg Bulgur dry
Manganese 0.098mg 3.048mg Bulgur dry
Selenium 0.2µg 2.3µg Bulgur dry
Vitamin A 87IU 9IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg 0.06mg Kiwifruit
Vitamin C 92.7mg 0mg Kiwifruit
Vitamin B1 0.027mg 0.232mg Bulgur dry
Vitamin B2 0.025mg 0.115mg Bulgur dry
Vitamin B3 0.341mg 5.114mg Bulgur dry
Vitamin B5 0.183mg 1.045mg Bulgur dry
Vitamin B6 0.063mg 0.342mg Bulgur dry
Folate 25µg 27µg Bulgur dry
Vitamin K 40.3µg 1.9µg Kiwifruit
Tryptophan 0.015mg 0.19mg Bulgur dry
Threonine 0.047mg 0.354mg Bulgur dry
Isoleucine 0.051mg 0.455mg Bulgur dry
Leucine 0.066mg 0.83mg Bulgur dry
Lysine 0.061mg 0.339mg Bulgur dry
Methionine 0.024mg 0.19mg Bulgur dry
Phenylalanine 0.044mg 0.58mg Bulgur dry
Valine 0.057mg 0.554mg Bulgur dry
Histidine 0.027mg 0.285mg Bulgur dry
Saturated Fat 0.029g 0.232g Kiwifruit
Monounsaturated Fat 0.047g 0.173g Bulgur dry
Polyunsaturated fat 0.287g 0.541g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Bulgur dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Kiwifruit
29%
Bulgur dry
Minerals Daily Need Coverage Score
14%
Kiwifruit
96%
Bulgur dry

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.203g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 8.58g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kiwifruit - 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.