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  6. Mixed nuts vs. Bulgur dry

Mixed nuts vs. Bulgur dry — In-Depth Nutrition Comparison

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How are mixed nuts and bulgur dry different?

  • Mixed nuts are higher in copper, selenium, vitamin E, phosphorus, vitamin B3, magnesium, and folate; however, bulgur dry is richer in manganese and fiber.
  • Daily need coverage for copper for mixed nuts is 64% higher.
  • Mixed nuts contain 130 times more vitamin E than bulgur dry. While mixed nuts contain 7.82mg of vitamin E, bulgur dry contains only 0.06mg.
  • Bulgur dry has less saturated fat.
  • Mixed nuts have a lower glycemic index (24) than bulgur dry (47).

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Bulgur, dry are the varieties used in this article.

Infographic

Mixed nuts vs Bulgur dry 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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%
Contains more MagnesiumMagnesium +39.6%
Contains more CalciumCalcium +234.3%
Contains more PotassiumPotassium +54.1%
Contains more CopperCopper +170.7%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +1373.9%
Contains more ManganeseManganese +49.4%
~equal in Iron ~2.46mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12933.3%
Contains more Vitamin B2Vitamin B2 +70.4%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +207.4%
Contains more CholineCholine +85.1%
Contains more Vitamin B1Vitamin B1 +22.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.045mg
~equal in Vitamin B6 ~0.342mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Bulgur dry DV% diff.
Polyunsaturated fat 14.612g 0.541g 94%
Fats 53.95g 1.33g 81%
Monounsaturated fat 28.488g 0.173g 71%
Copper 0.907mg 0.335mg 64%
Selenium 33.9µg 2.3µg 57%
Vitamin E 7.82mg 0.06mg 52%
Manganese 2.04mg 3.048mg 44%
Saturated fat 8.711g 0.232g 39%
Phosphorus 456mg 300mg 22%
Fiber 7g 12.5g 22%
Carbs 21.05g 75.87g 18%
Vitamin B3 7.709mg 5.114mg 16%
Protein 20.04g 12.29g 16%
Magnesium 229mg 164mg 15%
Folate 83µg 27µg 14%
Calories 607kcal 342kcal 13%
Zinc 3.36mg 1.93mg 13%
Calcium 117mg 35mg 8%
Potassium 632mg 410mg 7%
Vitamin B2 0.196mg 0.115mg 6%
Vitamin B1 0.189mg 0.232mg 4%
Choline 52mg 28.1mg 4%
Vitamin K 5.7µg 1.9µg 3%
Iron 2.61mg 2.46mg 2%
Vitamin B5 1.14mg 1.045mg 2%
Starch 4.2g 2%
Sodium 5mg 17mg 1%
Vitamin C 0.5mg 0mg 1%
Vitamin B6 0.352mg 0.342mg 1%
Net carbs 14.05g 63.37g N/A
Sugar 4.15g 0.41g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.19mg 0%
Threonine 0.703mg 0.354mg 0%
Isoleucine 0.826mg 0.455mg 0%
Leucine 1.656mg 0.83mg 0%
Lysine 0.782mg 0.339mg 0%
Methionine 0.283mg 0.19mg 0%
Phenylalanine 1.182mg 0.58mg 0%
Valine 1.001mg 0.554mg 0%
Histidine 0.572mg 0.285mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +63.1%
Contains more FatsFats +3956.4%
Contains more OtherOther +90.7%
Contains more CarbsCarbs +260.4%
Contains more WaterWater +332.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +16367.1%
Contains more Poly. FatPolyunsaturated fat +2600.9%
Contains less Sat. FatSaturated fat -97.3%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.