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  6. Bulgur dry vs. Brazil nut

Bulgur dry vs. Brazil nut — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and brazil nut

  • Bulgur dry has more manganese, vitamin B3, and fiber; however, brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin E, and vitamin B1.
  • Brazil nut covers your daily selenium needs 3481% more than bulgur dry.
  • Brazil nut has 17 times less vitamin B3 than bulgur dry. Bulgur dry has 5.114mg of vitamin B3, while brazil nut has 0.295mg.
  • Bulgur dry contains less saturated fat.
  • Bulgur dry has a higher glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of brazil nut is 10.

Specific food types used in this comparison are Bulgur, dry and Nuts, brazilnuts, dried, unblanched.

Infographic

Bulgur dry vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more ManganeseManganese +149.2%
Contains more MagnesiumMagnesium +129.3%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +60.7%
Contains more CopperCopper +420.3%
Contains more ZincZinc +110.4%
Contains more PhosphorusPhosphorus +141.7%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +83247.8%
~equal in Iron ~2.43mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B3Vitamin B3 +1633.6%
Contains more Vitamin B5Vitamin B5 +467.9%
Contains more Vitamin B6Vitamin B6 +238.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +9316.7%
Contains more Vitamin B1Vitamin B1 +165.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Brazil nut DV% diff.
Selenium 2.3µg 1917µg 3481%
Polyunsaturated fat 0.541g 24.399g 159%
Copper 0.335mg 1.743mg 156%
Fats 1.33g 67.1g 101%
Manganese 3.048mg 1.223mg 79%
Saturated fat 0.232g 16.134g 72%
Phosphorus 300mg 725mg 61%
Monounsaturated fat 0.173g 23.879g 59%
Magnesium 164mg 376mg 50%
Vitamin E 0.06mg 5.65mg 37%
Vitamin B1 0.232mg 0.617mg 32%
Vitamin B3 5.114mg 0.295mg 30%
Carbs 75.87g 11.74g 21%
Fiber 12.5g 7.5g 20%
Vitamin B6 0.342mg 0.101mg 19%
Zinc 1.93mg 4.06mg 19%
Vitamin B5 1.045mg 0.184mg 17%
Calories 342kcal 659kcal 16%
Calcium 35mg 160mg 13%
Potassium 410mg 659mg 7%
Vitamin B2 0.115mg 0.035mg 6%
Protein 12.29g 14.32g 4%
Vitamin K 1.9µg 0µg 2%
Sodium 17mg 3mg 1%
Folate 27µg 22µg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 63.37g 4.24g N/A
Iron 2.46mg 2.43mg 0%
Sugar 0.41g 2.33g N/A
Starch 0.25g 0%
Choline 28.1mg 28.8mg 0%
Tryptophan 0.19mg 0.135mg 0%
Threonine 0.354mg 0.365mg 0%
Isoleucine 0.455mg 0.518mg 0%
Leucine 0.83mg 1.19mg 0%
Lysine 0.339mg 0.49mg 0%
Methionine 0.19mg 1.124mg 0%
Phenylalanine 0.58mg 0.639mg 0%
Valine 0.554mg 0.76mg 0%
Histidine 0.285mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +546.3%
Contains more WaterWater +163.2%
Contains more ProteinProtein +16.5%
Contains more FatsFats +4945.1%
Contains more OtherOther +126.5%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +13702.9%
Contains more Poly. FatPolyunsaturated fat +4410%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.