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  6. Bulgur dry vs. Flax

Bulgur dry vs. Flax — In-Depth Nutrition Comparison

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Important differences between Bulgur dry and Flax

  • Bulgur dry has more Manganese, however, Flax is richer in Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Selenium, Iron, Calcium, and Zinc.
  • Flax's daily need coverage for Vitamin B1 is 118% more.

The food varieties used in the comparison are Bulgur, dry and Seeds, flaxseed.

Infographic

Bulgur dry vs Flax 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.
Bulgur dry
Bulgur dry
2
:
8
Flax
Flax
Contains less Sodium -43.3%
Contains more Manganese +22.8%
Contains more Calcium +628.6%
Contains more Iron +132.9%
Contains more Magnesium +139%
Contains more Phosphorus +114%
Contains more Potassium +98.3%
Contains more Zinc +124.9%
Contains more Copper +264.2%
Contains more Selenium +1004.3%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -43.3%
Contains more Manganese +22.8%
Contains more Calcium +628.6%
Contains more Iron +132.9%
Contains more Magnesium +139%
Contains more Phosphorus +114%
Contains more Potassium +98.3%
Contains more Zinc +124.9%
Contains more Copper +264.2%
Contains more Selenium +1004.3%

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.
Bulgur dry
Bulgur dry
3
:
7
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66%
Contains more Vitamin E +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +608.6%
Contains more Vitamin B2 +40%
Contains more Vitamin B6 +38.3%
Contains more Folate +222.2%
Contains more Vitamin K +126.3%
Equal in Vitamin B5 - 0.985
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66%
Contains more Vitamin E +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +608.6%
Contains more Vitamin B2 +40%
Contains more Vitamin B6 +38.3%
Contains more Folate +222.2%
Contains more Vitamin K +126.3%
Equal in Vitamin B5 - 0.985

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
3
Flax
Flax
Contains more Carbs +162.7%
Contains more Water +29.3%
Contains more Protein +48.8%
Contains more Fats +3069.9%
Contains more Other +145.7%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Carbs +162.7%
Contains more Water +29.3%
Contains more Protein +48.8%
Contains more Fats +3069.9%
Contains more Other +145.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Flax
Flax
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +4250.9%
Contains more Polyunsaturated fat +5210.5%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +4250.9%
Contains more Polyunsaturated fat +5210.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Flax
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Flax Opinion
Net carbs 63.37g 1.58g Bulgur dry
Protein 12.29g 18.29g Flax
Fats 1.33g 42.16g Flax
Carbs 75.87g 28.88g Bulgur dry
Calories 342kcal 534kcal Flax
Sugar 0.41g 1.55g Bulgur dry
Fiber 12.5g 27.3g Flax
Calcium 35mg 255mg Flax
Iron 2.46mg 5.73mg Flax
Magnesium 164mg 392mg Flax
Phosphorus 300mg 642mg Flax
Potassium 410mg 813mg Flax
Sodium 17mg 30mg Bulgur dry
Zinc 1.93mg 4.34mg Flax
Copper 0.335mg 1.22mg Flax
Manganese 3.048mg 2.482mg Bulgur dry
Selenium 2.3µg 25.4µg Flax
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.232mg 1.644mg Flax
Vitamin B2 0.115mg 0.161mg Flax
Vitamin B3 5.114mg 3.08mg Bulgur dry
Vitamin B5 1.045mg 0.985mg Bulgur dry
Vitamin B6 0.342mg 0.473mg Flax
Folate 27µg 87µg Flax
Vitamin K 1.9µg 4.3µg Flax
Tryptophan 0.19mg 0.297mg Flax
Threonine 0.354mg 0.766mg Flax
Isoleucine 0.455mg 0.896mg Flax
Leucine 0.83mg 1.235mg Flax
Lysine 0.339mg 0.862mg Flax
Methionine 0.19mg 0.37mg Flax
Phenylalanine 0.58mg 0.957mg Flax
Valine 0.554mg 1.072mg Flax
Histidine 0.285mg 0.472mg Flax
Saturated Fat 0.232g 3.663g Bulgur dry
Monounsaturated Fat 0.173g 7.527g Flax
Polyunsaturated fat 0.541g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
29%
Bulgur dry
63%
Flax
Minerals Daily Need Coverage Score
96%
Bulgur dry
191%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 3.431g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 47)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.