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Peanut vs. Bulgur dry — In-Depth Nutrition Comparison

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How are peanuts and bulgur dry different?

  • Peanuts are higher in copper, vitamin E, folate, vitamin B3, vitamin B1, iron, and vitamin B5; however, bulgur dry is richer in manganese and fiber.
  • Daily need coverage for copper for peanuts is 90% higher.
  • Peanuts contain 139 times more vitamin E than bulgur dry. While peanuts contain 8.33mg of vitamin E, bulgur dry contains only 0.06mg.
  • Bulgur dry has less saturated fat.
  • Peanuts have a lower glycemic index (13) than bulgur dry (47).

Peanuts, all types, raw and Bulgur, dry are the varieties used in this article.

Infographic

Peanut 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.
Peanut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 +162.9%
Contains more PotassiumPotassium +72%
Contains more IronIron +86.2%
Contains more CopperCopper +241.5%
Contains more ZincZinc +69.4%
Contains more PhosphorusPhosphorus +25.3%
Contains more SeleniumSelenium +213%
Contains more ManganeseManganese +57.6%
~equal in Magnesium ~164mg
~equal in Sodium ~17mg

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.
Peanut
7
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 EVitamin E +13783.3%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin B3Vitamin B3 +135.9%
Contains more Vitamin B5Vitamin B5 +69.1%
Contains more FolateFolate +788.9%
Contains more CholineCholine +86.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.342mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 +109.9%
Contains more FatsFats +3602.3%
Contains more OtherOther +54.3%
Contains more CarbsCarbs +370.4%
Contains more WaterWater +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 +14019.1%
Contains more Poly. FatPolyunsaturated fat +2775.8%
Contains less Sat. FatSaturated fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut Bulgur dry
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut Bulgur dry DV% diff.
Polyunsaturated fat 15.558g 0.541g 100%
Copper 1.144mg 0.335mg 90%
Fats 49.24g 1.33g 74%
Monounsaturated fat 24.426g 0.173g 61%
Vitamin E 8.33mg 0.06mg 55%
Folate 240µg 27µg 53%
Manganese 1.934mg 3.048mg 48%
Vitamin B3 12.066mg 5.114mg 43%
Vitamin B1 0.64mg 0.232mg 34%
Protein 25.8g 12.29g 27%
Iron 4.58mg 2.46mg 27%
Saturated fat 6.279g 0.232g 27%
Carbs 16.13g 75.87g 20%
Fiber 8.5g 12.5g 16%
Vitamin B5 1.767mg 1.045mg 14%
Zinc 3.27mg 1.93mg 12%
Phosphorus 376mg 300mg 11%
Calories 567kcal 342kcal 11%
Selenium 7.2µg 2.3µg 9%
Potassium 705mg 410mg 9%
Calcium 92mg 35mg 6%
Choline 52.5mg 28.1mg 4%
Vitamin B2 0.135mg 0.115mg 2%
Vitamin K 0µg 1.9µg 2%
Magnesium 168mg 164mg 1%
Net carbs 7.63g 63.37g N/A
Sugar 4.72g 0.41g N/A
Sodium 18mg 17mg 0%
Vitamin B6 0.348mg 0.342mg 0%
Tryptophan 0.25mg 0.19mg 0%
Threonine 0.883mg 0.354mg 0%
Isoleucine 0.907mg 0.455mg 0%
Leucine 1.672mg 0.83mg 0%
Lysine 0.926mg 0.339mg 0%
Methionine 0.317mg 0.19mg 0%
Phenylalanine 1.377mg 0.58mg 0%
Valine 1.082mg 0.554mg 0%
Histidine 0.652mg 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Bulgur dry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
75%
Peanut
28%
Bulgur dry
Minerals Daily Need Coverage Score
131%
Peanut
96%
Bulgur dry

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 4.31g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Bulgur dry
Bulgur dry is lower in Saturated fat (difference - 6.047g)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.