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Bulgur dry vs. Walnut oil — In-Depth Nutrition Comparison

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Significant differences between bulgur dry and walnut oil

  • The amount of fiber, phosphorus, magnesium, copper, vitamin B3, iron, vitamin B6, vitamin B5, and vitamin B1 in bulgur dry is higher than in walnut oil.
  • Bulgur dry covers your daily fiber needs 50% more than walnut oil.
  • 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 walnut oil is 0.

Specific food types used in this comparison are Bulgur, dry and Oil, walnut.

Infographic

Bulgur dry vs Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +6925%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin KVitamin K +689.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +7418.8%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +13079.2%
Contains more Poly. FatPolyunsaturated fat +11600.6%

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 oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Walnut oil DV% diff.
Polyunsaturated fat 0.541g 63.3g 418%
Fats 1.33g 100g 152%
Manganese 3.048mg 133%
Monounsaturated fat 0.173g 22.8g 57%
Fiber 12.5g 0g 50%
Phosphorus 300mg 0mg 43%
Saturated fat 0.232g 9.1g 40%
Magnesium 164mg 0mg 39%
Copper 0.335mg 0mg 37%
Vitamin B3 5.114mg 0mg 32%
Iron 2.46mg 0mg 31%
Calories 342kcal 884kcal 27%
Vitamin B6 0.342mg 0mg 26%
Carbs 75.87g 0g 25%
Protein 12.29g 0g 25%
Vitamin B5 1.045mg 0mg 21%
Vitamin B1 0.232mg 0mg 19%
Zinc 1.93mg 0mg 18%
Potassium 410mg 0mg 12%
Vitamin K 1.9µg 15µg 11%
Vitamin B2 0.115mg 0mg 9%
Folate 27µg 0µg 7%
Choline 28.1mg 0.4mg 5%
Selenium 2.3µg 0µg 4%
Calcium 35mg 0mg 4%
Vitamin E 0.06mg 0.4mg 2%
Sodium 17mg 0mg 1%
Net carbs 63.37g 0g N/A
Sugar 0.41g 0g N/A
Tryptophan 0.19mg 0mg 0%
Threonine 0.354mg 0mg 0%
Isoleucine 0.455mg 0mg 0%
Leucine 0.83mg 0mg 0%
Lysine 0.339mg 0mg 0%
Methionine 0.19mg 0mg 0%
Phenylalanine 0.58mg 0mg 0%
Valine 0.554mg 0mg 0%
Histidine 0.285mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Walnut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
28%
Bulgur dry
4%
Walnut oil
Minerals Daily Need Coverage Score
96%
Bulgur dry
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 47)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 8.868g)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.