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  6. Bulgur dry vs. Mixed nuts

Bulgur dry vs. Mixed nuts — In-Depth Nutrition Comparison

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How are bulgur dry and mixed nuts different?

  • Bulgur dry is higher in manganese and fiber; however, mixed nuts are richer in copper, selenium, vitamin E, phosphorus, vitamin B3, magnesium, and folate.
  • Daily need coverage for copper for mixed nuts is 64% higher.
  • Bulgur dry contains 2 times more fiber than mixed nuts. While bulgur dry contains 12.5g of fiber, mixed nuts contain only 7g.
  • Bulgur dry has less saturated fat.
  • Mixed nuts have a lower glycemic index (24) than bulgur dry (47).

Bulgur, dry and Nuts, mixed nuts, oil roasted, with peanuts, without salt added are the varieties used in this article.

Infographic

Bulgur dry vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more ManganeseManganese +49.4%
Contains more MagnesiumMagnesium +39.6%
Contains more CalciumCalcium +234.3%
Contains more PotassiumPotassium +54.1%
Contains more CopperCopper +170.7%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +1373.9%
~equal in Iron ~2.61mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +22.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12933.3%
Contains more Vitamin B2Vitamin B2 +70.4%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +207.4%
Contains more CholineCholine +85.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.14mg
~equal in Vitamin B6 ~0.352mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Mixed nuts DV% diff.
Polyunsaturated fat 0.541g 14.612g 94%
Fats 1.33g 53.95g 81%
Monounsaturated fat 0.173g 28.488g 71%
Copper 0.335mg 0.907mg 64%
Selenium 2.3µg 33.9µg 57%
Vitamin E 0.06mg 7.82mg 52%
Manganese 3.048mg 2.04mg 44%
Saturated fat 0.232g 8.711g 39%
Phosphorus 300mg 456mg 22%
Fiber 12.5g 7g 22%
Carbs 75.87g 21.05g 18%
Vitamin B3 5.114mg 7.709mg 16%
Protein 12.29g 20.04g 16%
Magnesium 164mg 229mg 15%
Folate 27µg 83µg 14%
Calories 342kcal 607kcal 13%
Zinc 1.93mg 3.36mg 13%
Calcium 35mg 117mg 8%
Potassium 410mg 632mg 7%
Vitamin B2 0.115mg 0.196mg 6%
Vitamin B1 0.232mg 0.189mg 4%
Choline 28.1mg 52mg 4%
Vitamin K 1.9µg 5.7µg 3%
Iron 2.46mg 2.61mg 2%
Vitamin B5 1.045mg 1.14mg 2%
Starch 4.2g 2%
Sodium 17mg 5mg 1%
Vitamin C 0mg 0.5mg 1%
Vitamin B6 0.342mg 0.352mg 1%
Net carbs 63.37g 14.05g N/A
Sugar 0.41g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.19mg 0.22mg 0%
Threonine 0.354mg 0.703mg 0%
Isoleucine 0.455mg 0.826mg 0%
Leucine 0.83mg 1.656mg 0%
Lysine 0.339mg 0.782mg 0%
Methionine 0.19mg 0.283mg 0%
Phenylalanine 0.58mg 1.182mg 0%
Valine 0.554mg 1.001mg 0%
Histidine 0.285mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +260.4%
Contains more WaterWater +332.7%
Contains more ProteinProtein +63.1%
Contains more FatsFats +3956.4%
Contains more OtherOther +90.7%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +16367.1%
Contains more Poly. FatPolyunsaturated fat +2600.9%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.