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  6. Bulgur dry vs. Walnut

Bulgur dry vs. Walnut — In-Depth Nutrition Comparison

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What are the differences between Bulgur dry and Walnut?

  • Bulgur dry is higher in Vitamin B3, Fiber, and Vitamin B5, yet Walnut is higher in Copper, Folate, Manganese, Vitamin B6, Zinc, and Vitamin B1.
  • Walnut's daily need coverage for Copper is 139% more.
  • Bulgur dry has 5 times more Vitamin B3 than Walnut. While Bulgur dry has 5.114mg of Vitamin B3, Walnut has only 1.125mg.
  • The amount of Saturated Fat in Bulgur dry is lower.

We used Bulgur, dry and Nuts, walnuts, english types in this article.

Infographic

Bulgur dry vs Walnut 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
1
:
9
Walnut
Walnut
Contains more Calcium +180%
Contains more Iron +18.3%
Contains more Phosphorus +15.3%
Contains less Sodium -88.2%
Contains more Zinc +60.1%
Contains more Copper +373.4%
Contains more Manganese +12%
Contains more Selenium +113%
Equal in Magnesium - 158
Equal in Potassium - 441
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +180%
Contains more Iron +18.3%
Contains more Phosphorus +15.3%
Contains less Sodium -88.2%
Contains more Zinc +60.1%
Contains more Copper +373.4%
Contains more Manganese +12%
Contains more Selenium +113%
Equal in Magnesium - 158
Equal in Potassium - 441

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
2
:
8
Walnut
Walnut
Contains more Vitamin B3 +354.6%
Contains more Vitamin B5 +83.3%
Contains more Vitamin A +122.2%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B6 +57%
Contains more Folate +263%
Contains more Vitamin K +42.1%
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%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin B3 +354.6%
Contains more Vitamin B5 +83.3%
Contains more Vitamin A +122.2%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B6 +57%
Contains more Folate +263%
Contains more Vitamin K +42.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
3
Walnut
Walnut
Contains more Carbs +453.4%
Contains more Water +121.1%
Contains more Protein +23.9%
Contains more Fats +4803%
Contains more Other +17.9%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Carbs +453.4%
Contains more Water +121.1%
Contains more Protein +23.9%
Contains more Fats +4803%
Contains more Other +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Walnut
Walnut
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +5063.6%
Contains more Polyunsaturated fat +8619.8%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +5063.6%
Contains more Polyunsaturated fat +8619.8%

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 Walnut
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Walnut Opinion
Net carbs 63.37g 7.01g Bulgur dry
Protein 12.29g 15.23g Walnut
Fats 1.33g 65.21g Walnut
Carbs 75.87g 13.71g Bulgur dry
Calories 342kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0.41g 2.61g Bulgur dry
Fiber 12.5g 6.7g Bulgur dry
Calcium 35mg 98mg Walnut
Iron 2.46mg 2.91mg Walnut
Magnesium 164mg 158mg Bulgur dry
Phosphorus 300mg 346mg Walnut
Potassium 410mg 441mg Walnut
Sodium 17mg 2mg Walnut
Zinc 1.93mg 3.09mg Walnut
Copper 0.335mg 1.586mg Walnut
Manganese 3.048mg 3.414mg Walnut
Selenium 2.3µg 4.9µg Walnut
Vitamin A 9IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.06mg 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.232mg 0.341mg Walnut
Vitamin B2 0.115mg 0.15mg Walnut
Vitamin B3 5.114mg 1.125mg Bulgur dry
Vitamin B5 1.045mg 0.57mg Bulgur dry
Vitamin B6 0.342mg 0.537mg Walnut
Folate 27µg 98µg Walnut
Vitamin K 1.9µg 2.7µg Walnut
Tryptophan 0.19mg 0.17mg Bulgur dry
Threonine 0.354mg 0.596mg Walnut
Isoleucine 0.455mg 0.625mg Walnut
Leucine 0.83mg 1.17mg Walnut
Lysine 0.339mg 0.424mg Walnut
Methionine 0.19mg 0.236mg Walnut
Phenylalanine 0.58mg 0.711mg Walnut
Valine 0.554mg 0.753mg Walnut
Histidine 0.285mg 0.391mg Walnut
Saturated Fat 0.232g 6.126g Bulgur dry
Monounsaturated Fat 0.173g 8.933g Walnut
Polyunsaturated fat 0.541g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Walnut
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
33%
Walnut
Minerals Daily Need Coverage Score
96%
Bulgur dry
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 5.894g)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $3)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.