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  6. Bulgur dry vs. Almonds

Bulgur dry vs. Almonds — In-Depth Nutrition Comparison

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Summary of differences between bulgur dry and almonds

  • Bulgur dry has more manganese and vitamin B6, while almonds have more vitamin E, vitamin B2, copper, phosphorus, magnesium, calcium, and iron.
  • Almonds cover your daily need for vitamin E, 170% more than bulgur dry.
  • Bulgur dry contains 2 times more vitamin B6 than almonds. While bulgur dry contains 0.342mg of vitamin B6, almonds contain only 0.137mg.
  • The amount of saturated fat in bulgur dry is lower.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of bulgur dry is 47.

These are the specific foods used in this comparison Bulgur, dry and Nuts, almonds.

Infographic

Bulgur dry vs Almonds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more ManganeseManganese +39.9%
Contains more MagnesiumMagnesium +64.6%
Contains more CalciumCalcium +668.6%
Contains more PotassiumPotassium +78.8%
Contains more IronIron +50.8%
Contains more CopperCopper +207.8%
Contains more ZincZinc +61.7%
Contains more PhosphorusPhosphorus +60.3%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +78.3%

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.
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%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin B1Vitamin B1 +13.2%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B6Vitamin B6 +149.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +42616.7%
Contains more Vitamin B2Vitamin B2 +889.6%
Contains more FolateFolate +63%
Contains more CholineCholine +85.4%
~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 Bulgur dry Almonds DV% diff.
Vitamin E 0.06mg 25.63mg 170%
Polyunsaturated fat 0.541g 12.329g 79%
Vitamin B2 0.115mg 1.138mg 79%
Monounsaturated fat 0.173g 31.551g 78%
Copper 0.335mg 1.031mg 77%
Fats 1.33g 49.93g 75%
Manganese 3.048mg 2.179mg 38%
Phosphorus 300mg 481mg 26%
Magnesium 164mg 270mg 25%
Calcium 35mg 269mg 23%
Carbs 75.87g 21.55g 18%
Protein 12.29g 21.15g 18%
Iron 2.46mg 3.71mg 16%
Saturated fat 0.232g 3.802g 16%
Vitamin B6 0.342mg 0.137mg 16%
Calories 342kcal 579kcal 12%
Vitamin B5 1.045mg 0.471mg 11%
Zinc 1.93mg 3.12mg 11%
Potassium 410mg 733mg 10%
Vitamin B3 5.114mg 3.618mg 9%
Choline 28.1mg 52.1mg 4%
Folate 27µg 44µg 4%
Selenium 2.3µg 4.1µg 3%
Vitamin B1 0.232mg 0.205mg 2%
Vitamin K 1.9µg 0µg 2%
Sodium 17mg 1mg 1%
Net carbs 63.37g 9.05g N/A
Sugar 0.41g 4.35g N/A
Fiber 12.5g 12.5g 0%
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.19mg 0.211mg 0%
Threonine 0.354mg 0.601mg 0%
Isoleucine 0.455mg 0.751mg 0%
Leucine 0.83mg 1.473mg 0%
Lysine 0.339mg 0.568mg 0%
Methionine 0.19mg 0.157mg 0%
Phenylalanine 0.58mg 1.132mg 0%
Valine 0.554mg 0.855mg 0%
Histidine 0.285mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +252.1%
Contains more WaterWater +104.1%
Contains more ProteinProtein +72.1%
Contains more FatsFats +3654.1%
Contains more OtherOther +96%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +18137.6%
Contains more Poly. FatPolyunsaturated fat +2178.9%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.