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  6. Bulgur dry vs. Hazelnut

Bulgur dry vs. Hazelnut — In-Depth Nutrition Comparison

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Important differences between bulgur dry and hazelnut

  • Bulgur dry has more vitamin B3 and fiber; however, hazelnut is richer in copper, manganese, vitamin E, vitamin B1, iron, folate, and vitamin B6.
  • Hazelnut's daily need coverage for copper is 154% more.
  • Bulgur dry contains 3 times more vitamin B3 than hazelnut. Bulgur dry contains 5.114mg of vitamin B3, while hazelnut contains 1.8mg.
  • 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 hazelnut is 15.

The food varieties used in the comparison are Bulgur, dry and Nuts, hazelnuts or filberts.

Infographic

Bulgur dry vs Hazelnut infographic
Infographic link

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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more CalciumCalcium +225.7%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +91.1%
Contains more CopperCopper +414.9%
Contains more ZincZinc +26.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +102.6%
~equal in Magnesium ~163mg
~equal in Phosphorus ~290mg
~equal in Selenium ~2.4µg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B3Vitamin B3 +184.1%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +24950%
Contains more Vitamin B1Vitamin B1 +177.2%
Contains more Vitamin B6Vitamin B6 +64.6%
Contains more Vitamin KVitamin K +647.4%
Contains more FolateFolate +318.5%
Contains more CholineCholine +62.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.113mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Hazelnut DV% diff.
Copper 0.335mg 1.725mg 154%
Manganese 3.048mg 6.175mg 136%
Monounsaturated fat 0.173g 45.652g 114%
Vitamin E 0.06mg 15.03mg 100%
Fats 1.33g 60.75g 91%
Polyunsaturated fat 0.541g 7.92g 49%
Vitamin B1 0.232mg 0.643mg 34%
Iron 2.46mg 4.7mg 28%
Folate 27µg 113µg 22%
Vitamin B3 5.114mg 1.8mg 21%
Carbs 75.87g 16.7g 20%
Saturated fat 0.232g 4.464g 19%
Vitamin B6 0.342mg 0.563mg 17%
Calories 342kcal 628kcal 14%
Fiber 12.5g 9.7g 11%
Vitamin K 1.9µg 14.2µg 10%
Potassium 410mg 680mg 8%
Calcium 35mg 114mg 8%
Vitamin C 0mg 6.3mg 7%
Zinc 1.93mg 2.45mg 5%
Protein 12.29g 14.95g 5%
Choline 28.1mg 45.6mg 3%
Vitamin B5 1.045mg 0.918mg 3%
Phosphorus 300mg 290mg 1%
Sodium 17mg 0mg 1%
Net carbs 63.37g 7g N/A
Magnesium 164mg 163mg 0%
Sugar 0.41g 4.34g N/A
Starch 0.48g 0%
Vitamin A 0µg 1µg 0%
Selenium 2.3µg 2.4µg 0%
Vitamin B2 0.115mg 0.113mg 0%
Tryptophan 0.19mg 0.193mg 0%
Threonine 0.354mg 0.497mg 0%
Isoleucine 0.455mg 0.545mg 0%
Leucine 0.83mg 1.063mg 0%
Lysine 0.339mg 0.42mg 0%
Methionine 0.19mg 0.221mg 0%
Phenylalanine 0.58mg 0.663mg 0%
Valine 0.554mg 0.701mg 0%
Histidine 0.285mg 0.432mg 0%
Fructose 0.07g 0%

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +354.3%
Contains more WaterWater +69.5%
Contains more ProteinProtein +21.6%
Contains more FatsFats +4467.7%
Contains more OtherOther +51.7%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +26288.4%
Contains more Poly. FatPolyunsaturated fat +1364%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.