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  6. Hazelnut vs. Bulgur dry

Hazelnut vs. Bulgur dry — In-Depth Nutrition Comparison

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Important differences between hazelnut and bulgur dry

  • Hazelnut has more copper, manganese, vitamin E, vitamin B1, iron, folate, and vitamin B6; however, bulgur dry is richer in vitamin B3 and fiber.
  • Hazelnut's daily need coverage for copper is 154% more.
  • Hazelnut contains 251 times more vitamin E than bulgur dry. Hazelnut contains 15.03mg of vitamin E, while bulgur dry contains 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 hazelnut is 15.

The food varieties used in the comparison are Nuts, hazelnuts or filberts and Bulgur, dry.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 CalciumCalcium +225.7%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +91.1%
Contains more CopperCopper +414.9%
Contains more ZincZinc +26.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +102.6%
~equal in Magnesium ~164mg
~equal in Phosphorus ~300mg
~equal in Selenium ~2.3µg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +24950%
Contains more Vitamin B1Vitamin B1 +177.2%
Contains more Vitamin B6Vitamin B6 +64.6%
Contains more Vitamin KVitamin K +647.4%
Contains more FolateFolate +318.5%
Contains more CholineCholine +62.3%
Contains more Vitamin B3Vitamin B3 +184.1%
Contains more Vitamin B5Vitamin B5 +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Bulgur dry DV% diff.
Copper 1.725mg 0.335mg 154%
Manganese 6.175mg 3.048mg 136%
Monounsaturated fat 45.652g 0.173g 114%
Vitamin E 15.03mg 0.06mg 100%
Fats 60.75g 1.33g 91%
Polyunsaturated fat 7.92g 0.541g 49%
Vitamin B1 0.643mg 0.232mg 34%
Iron 4.7mg 2.46mg 28%
Folate 113µg 27µg 22%
Vitamin B3 1.8mg 5.114mg 21%
Carbs 16.7g 75.87g 20%
Saturated fat 4.464g 0.232g 19%
Vitamin B6 0.563mg 0.342mg 17%
Calories 628kcal 342kcal 14%
Fiber 9.7g 12.5g 11%
Vitamin K 14.2µg 1.9µg 10%
Potassium 680mg 410mg 8%
Calcium 114mg 35mg 8%
Vitamin C 6.3mg 0mg 7%
Zinc 2.45mg 1.93mg 5%
Protein 14.95g 12.29g 5%
Choline 45.6mg 28.1mg 3%
Vitamin B5 0.918mg 1.045mg 3%
Phosphorus 290mg 300mg 1%
Sodium 0mg 17mg 1%
Net carbs 7g 63.37g N/A
Magnesium 163mg 164mg 0%
Sugar 4.34g 0.41g N/A
Starch 0.48g 0%
Vitamin A 1µg 0µg 0%
Selenium 2.4µg 2.3µg 0%
Vitamin B2 0.113mg 0.115mg 0%
Tryptophan 0.193mg 0.19mg 0%
Threonine 0.497mg 0.354mg 0%
Isoleucine 0.545mg 0.455mg 0%
Leucine 1.063mg 0.83mg 0%
Lysine 0.42mg 0.339mg 0%
Methionine 0.221mg 0.19mg 0%
Phenylalanine 0.663mg 0.58mg 0%
Valine 0.701mg 0.554mg 0%
Histidine 0.432mg 0.285mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +21.6%
Contains more FatsFats +4467.7%
Contains more OtherOther +51.7%
Contains more CarbsCarbs +354.3%
Contains more WaterWater +69.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +26288.4%
Contains more Poly. FatPolyunsaturated fat +1364%
Contains less Sat. FatSaturated fat -94.8%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.