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  6. Bulgur vs. Flax seeds

Bulgur vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between bulgur and flax seeds

  • The amount of vitamin B1, copper, fiber, phosphorus, magnesium, manganese, iron, selenium, zinc, and vitamin B6 in flax seeds is higher than in bulgur.
  • Flax seeds cover your daily need for vitamin B1, 132% more than bulgur.

These are the specific foods used in this comparison Bulgur, cooked and Seeds, flaxseed.

Infographic

Bulgur vs Flax seeds infographic
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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.
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +1125%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +1095.6%
Contains more IronIron +496.9%
Contains more CopperCopper +1526.7%
Contains more ZincZinc +661.4%
Contains more PhosphorusPhosphorus +1505%
Contains more ManganeseManganese +307.6%
Contains more SeleniumSelenium +4133.3%

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
Bulgur
0
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% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +2784.2%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +208%
Contains more Vitamin B5Vitamin B5 +186.3%
Contains more Vitamin B6Vitamin B6 +469.9%
Contains more Vitamin KVitamin K +760%
Contains more FolateFolate +383.3%
Contains more CholineCholine +1040.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Flax seeds DV% diff.
Polyunsaturated fat 0.098g 28.73g 191%
Vitamin B1 0.057mg 1.644mg 132%
Copper 0.075mg 1.22mg 127%
Fiber 4.5g 27.3g 91%
Phosphorus 40mg 642mg 86%
Magnesium 32mg 392mg 86%
Manganese 0.609mg 2.482mg 81%
Fats 0.24g 42.16g 64%
Iron 0.96mg 5.73mg 60%
Selenium 0.6µg 25.4µg 45%
Zinc 0.57mg 4.34mg 34%
Protein 3.08g 18.29g 30%
Vitamin B6 0.083mg 0.473mg 30%
Calcium 10mg 255mg 25%
Calories 83kcal 534kcal 23%
Potassium 68mg 813mg 22%
Monounsaturated fat 0.031g 7.527g 19%
Folate 18µg 87µg 17%
Saturated fat 0.042g 3.663g 16%
Vitamin B5 0.344mg 0.985mg 13%
Choline 6.9mg 78.7mg 13%
Vitamin B3 1mg 3.08mg 13%
Vitamin B2 0.028mg 0.161mg 10%
Vitamin K 0.5µg 4.3µg 3%
Carbs 18.58g 28.88g 3%
Vitamin E 0.01mg 0.31mg 2%
Sodium 5mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 14.08g 1.58g N/A
Sugar 0.1g 1.55g N/A
Tryptophan 0.048mg 0.297mg 0%
Threonine 0.089mg 0.766mg 0%
Isoleucine 0.114mg 0.896mg 0%
Leucine 0.208mg 1.235mg 0%
Lysine 0.085mg 0.862mg 0%
Methionine 0.048mg 0.37mg 0%
Phenylalanine 0.145mg 0.957mg 0%
Valine 0.139mg 1.072mg 0%
Histidine 0.071mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
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 WaterWater +1017.2%
Contains more ProteinProtein +493.8%
Contains more FatsFats +17466.7%
Contains more CarbsCarbs +55.4%
Contains more OtherOther +991.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +24180.6%
Contains more Poly. FatPolyunsaturated fat +29216.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Flax seeds - 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.