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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
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
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
28%
27%
Minerals Daily Need Coverage Score
96%
1208%
Comparison summary
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 1.92g)
Which food is lower in Saturated fat?
Bulgur dry is lower in Saturated fat (difference - 15.902g)
Which food is cheaper?
Bulgur dry is cheaper (difference - $1.4)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.