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Bulgur vs Flax - In-Depth Nutrition Comparison

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Important differences between Bulgur and Flax

  • Bulgur 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.

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Bulgur vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
1
:
7
Flax
Contains less Sodium -43.3%
Contains more Iron +132.9%
Contains more Calcium +628.6%
Contains more Potassium +98.3%
Contains more Magnesium +139%
Contains more Copper +264.2%
Contains more Zinc +124.9%
Contains more Phosphorus +114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -43.3%
Contains more Iron +132.9%
Contains more Calcium +628.6%
Contains more Potassium +98.3%
Contains more Magnesium +139%
Contains more Copper +264.2%
Contains more Zinc +124.9%
Contains more Phosphorus +114%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
3
:
7
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66%
Contains more Vitamin C +∞%
Contains more Vitamin E +416.7%
Contains more Vitamin B1 +608.6%
Contains more Vitamin B2 +40%
Contains more Vitamin B6 +38.3%
Contains more Vitamin K +126.3%
Contains more Folate +222.2%
Equal in Vitamin B5 - 0.985
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66%
Contains more Vitamin C +∞%
Contains more Vitamin E +416.7%
Contains more Vitamin B1 +608.6%
Contains more Vitamin B2 +40%
Contains more Vitamin B6 +38.3%
Contains more Vitamin K +126.3%
Contains more Folate +222.2%
Equal in Vitamin B5 - 0.985

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bulgur
63
Flax
Mineral Summary Score
69
Bulgur
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
74%
Bulgur
110%
Flax
Carbohydrates
76%
Bulgur
29%
Flax
Fats
6%
Bulgur
195%
Flax

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Flax
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Flax Opinion
Calories 342 534 Flax
Protein 12.29 18.29 Flax
Fats 1.33 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 75.87 28.88 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 5.73 Flax
Calcium 35 255 Flax
Potassium 410 813 Flax
Magnesium 164 392 Flax
Sugars 0.41 1.55 Bulgur
Fiber 12.5 27.3 Flax
Copper 0.335 1.22 Flax
Zinc 1.93 4.34 Flax
Starch
Phosphorus 300 642 Flax
Sodium 17 30 Bulgur
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.232 1.644 Flax
Vitamin B2 0.115 0.161 Flax
Vitamin B3 5.114 3.08 Bulgur
Vitamin B5 1.045 0.985 Bulgur
Vitamin B6 0.342 0.473 Flax
Vitamin B12 0 0
Vitamin K 1.9 4.3 Flax
Folate 27 87 Flax
Trans Fat
Saturated Fat 0.232 3.663 Bulgur
Monounsaturated Fat 0.173 7.527 Flax
Polyunsaturated fat 0.541 28.73 Flax
Tryptophan 0.19 0.297 Flax
Threonine 0.354 0.766 Flax
Isoleucine 0.455 0.896 Flax
Leucine 0.83 1.235 Flax
Lysine 0.339 0.862 Flax
Methionine 0.19 0.37 Flax
Phenylalanine 0.58 0.957 Flax
Valine 0.554 1.072 Flax
Histidine 0.285 0.472 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bulgur - 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.