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Flax vs. Bulgur — In-Depth Nutrition Comparison

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Summary of differences between Flax and Bulgur

  • The amount of Vitamin B1, Copper, Fiber, Phosphorus, Magnesium, Manganese, Iron, Selenium, Zinc, and Vitamin B6 in Flax is higher than in Bulgur.
  • Flax covers your daily need of Vitamin B1 132% more than Bulgur.
  • Flax contains 42 times more Selenium than Bulgur. While Flax contains 25.4µg of Selenium, Bulgur contains only 0.6µg.

These are the specific foods used in this comparison Seeds, flaxseed and Bulgur, cooked.

Infographic

Flax vs Bulgur infographic
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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.
Flax
9
:
1
Bulgur
Contains more Calcium +2450%
Contains more Iron +496.9%
Contains more Magnesium +1125%
Contains more Phosphorus +1505%
Contains more Potassium +1095.6%
Contains more Zinc +661.4%
Contains more Copper +1526.7%
Contains more Manganese +307.6%
Contains more Selenium +4133.3%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +2450%
Contains more Iron +496.9%
Contains more Magnesium +1125%
Contains more Phosphorus +1505%
Contains more Potassium +1095.6%
Contains more Zinc +661.4%
Contains more Copper +1526.7%
Contains more Manganese +307.6%
Contains more Selenium +4133.3%
Contains less Sodium -83.3%

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.
Flax
9
:
1
Bulgur
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2784.2%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +208%
Contains more Vitamin B5 +186.3%
Contains more Vitamin B6 +469.9%
Contains more Folate +383.3%
Contains more Vitamin K +760%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2784.2%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +208%
Contains more Vitamin B5 +186.3%
Contains more Vitamin B6 +469.9%
Contains more Folate +383.3%
Contains more Vitamin K +760%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
4
:
1
Bulgur
Contains more Protein +493.8%
Contains more Fats +17466.7%
Contains more Carbs +55.4%
Contains more Other +991.2%
Contains more Water +1017.2%
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +493.8%
Contains more Fats +17466.7%
Contains more Carbs +55.4%
Contains more Other +991.2%
Contains more Water +1017.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
2
:
1
Bulgur
Contains more Monounsaturated Fat +24180.6%
Contains more Polyunsaturated fat +29216.3%
Contains less Saturated Fat -98.9%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +24180.6%
Contains more Polyunsaturated fat +29216.3%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Bulgur Opinion
Net carbs 1.58g 14.08g Bulgur
Protein 18.29g 3.08g Flax
Fats 42.16g 0.24g Flax
Carbs 28.88g 18.58g Flax
Calories 534kcal 83kcal Flax
Sugar 1.55g 0.1g Bulgur
Fiber 27.3g 4.5g Flax
Calcium 255mg 10mg Flax
Iron 5.73mg 0.96mg Flax
Magnesium 392mg 32mg Flax
Phosphorus 642mg 40mg Flax
Potassium 813mg 68mg Flax
Sodium 30mg 5mg Bulgur
Zinc 4.34mg 0.57mg Flax
Copper 1.22mg 0.075mg Flax
Manganese 2.482mg 0.609mg Flax
Selenium 25.4µg 0.6µg Flax
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.31mg 0.01mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.057mg Flax
Vitamin B2 0.161mg 0.028mg Flax
Vitamin B3 3.08mg 1mg Flax
Vitamin B5 0.985mg 0.344mg Flax
Vitamin B6 0.473mg 0.083mg Flax
Folate 87µg 18µg Flax
Vitamin K 4.3µg 0.5µg Flax
Tryptophan 0.297mg 0.048mg Flax
Threonine 0.766mg 0.089mg Flax
Isoleucine 0.896mg 0.114mg Flax
Leucine 1.235mg 0.208mg Flax
Lysine 0.862mg 0.085mg Flax
Methionine 0.37mg 0.048mg Flax
Phenylalanine 0.957mg 0.145mg Flax
Valine 1.072mg 0.139mg Flax
Histidine 0.472mg 0.071mg Flax
Saturated Fat 3.663g 0.042g Bulgur
Monounsaturated Fat 7.527g 0.031g Flax
Polyunsaturated fat 28.73g 0.098g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

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

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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
63%
Flax
8%
Bulgur
Minerals Daily Need Coverage Score
191%
Flax
21%
Bulgur

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 3.621g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 47)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.