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  6. Brazil nut vs. Bulgur dry

Brazil nut vs. Bulgur dry — In-Depth Nutrition Comparison

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Significant differences between brazil nut and bulgur dry

  • Brazil nut has more selenium, copper, phosphorus, magnesium, vitamin E, and vitamin B1; however, bulgur dry is richer in manganese, vitamin B3, and fiber.
  • Brazil nut covers your daily selenium needs 3481% more than bulgur dry.
  • Bulgur dry has 94 times less vitamin E than brazil nut. Brazil nut has 5.65mg of vitamin E, while bulgur dry has 0.06mg.
  • 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 brazil nut is 10.

Specific food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Bulgur, dry.

Infographic

Brazil nut vs Bulgur dry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +129.3%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +60.7%
Contains more CopperCopper +420.3%
Contains more ZincZinc +110.4%
Contains more PhosphorusPhosphorus +141.7%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +83247.8%
Contains more ManganeseManganese +149.2%
~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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 +9316.7%
Contains more Vitamin B1Vitamin B1 +165.9%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B3Vitamin B3 +1633.6%
Contains more Vitamin B5Vitamin B5 +467.9%
Contains more Vitamin B6Vitamin B6 +238.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.1mg

All nutrients comparison - raw data values

Nutrient Brazil nut Bulgur dry DV% diff.
Selenium 1917µg 2.3µg 3481%
Polyunsaturated fat 24.399g 0.541g 159%
Copper 1.743mg 0.335mg 156%
Fats 67.1g 1.33g 101%
Manganese 1.223mg 3.048mg 79%
Saturated fat 16.134g 0.232g 72%
Phosphorus 725mg 300mg 61%
Monounsaturated fat 23.879g 0.173g 59%
Magnesium 376mg 164mg 50%
Vitamin E 5.65mg 0.06mg 37%
Vitamin B1 0.617mg 0.232mg 32%
Vitamin B3 0.295mg 5.114mg 30%
Carbs 11.74g 75.87g 21%
Fiber 7.5g 12.5g 20%
Vitamin B6 0.101mg 0.342mg 19%
Zinc 4.06mg 1.93mg 19%
Vitamin B5 0.184mg 1.045mg 17%
Calories 659kcal 342kcal 16%
Calcium 160mg 35mg 13%
Potassium 659mg 410mg 7%
Vitamin B2 0.035mg 0.115mg 6%
Protein 14.32g 12.29g 4%
Vitamin K 0µg 1.9µg 2%
Sodium 3mg 17mg 1%
Folate 22µg 27µg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 63.37g N/A
Iron 2.43mg 2.46mg 0%
Sugar 2.33g 0.41g N/A
Starch 0.25g 0%
Choline 28.8mg 28.1mg 0%
Tryptophan 0.135mg 0.19mg 0%
Threonine 0.365mg 0.354mg 0%
Isoleucine 0.518mg 0.455mg 0%
Leucine 1.19mg 0.83mg 0%
Lysine 0.49mg 0.339mg 0%
Methionine 1.124mg 0.19mg 0%
Phenylalanine 0.639mg 0.58mg 0%
Valine 0.76mg 0.554mg 0%
Histidine 0.409mg 0.285mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 +16.5%
Contains more FatsFats +4945.1%
Contains more OtherOther +126.5%
Contains more CarbsCarbs +546.3%
Contains more WaterWater +163.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 +13702.9%
Contains more Poly. FatPolyunsaturated fat +4410%
Contains less Sat. FatSaturated fat -98.6%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.