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Flax vs Bulgur - In-Depth Nutrition Comparison

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Important differences between Flax and Bulgur

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Selenium, Iron, Calcium, and Zinc, however Bulgur is richer in Manganese.
  • Flax's daily need coverage for Vitamin B1 is 118% more.
  • Flax contains 11 times more Selenium than Bulgur. Flax contains 25.4µg of Selenium, while Bulgur contains 2.3µg.

The food varieties used in the comparison are Seeds, flaxseed and Bulgur, dry.

Infographic

Flax vs Bulgur 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
Flax
7
:
1
Bulgur
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%
Contains less Sodium -43.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 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%
Contains less Sodium -43.3%

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
Flax
7
:
3
Bulgur
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66%
Equal in Vitamin B5 - 1.045
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66%
Equal in Vitamin B5 - 1.045

Vitamin and Mineral Summary Scores

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

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 food.
Protein
110%
Flax
74%
Bulgur
Carbohydrates
29%
Flax
76%
Bulgur
Fats
195%
Flax
6%
Bulgur

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Bulgur
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar 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 for your diet?

ok
ok
is better in case of low diet
Flax Bulgur
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 is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (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

Nutrient Flax Bulgur Opinion
Calories 534 342 Flax
Protein 18.29 12.29 Flax
Fats 42.16 1.33 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 2.46 Flax
Calcium 255 35 Flax
Potassium 813 410 Flax
Magnesium 392 164 Flax
Sugar 1.55 0.41 Bulgur
Fiber 27.3 12.5 Flax
Copper 1.22 0.335 Flax
Zinc 4.34 1.93 Flax
Starch
Phosphorus 642 300 Flax
Sodium 30 17 Bulgur
Vitamin A 0 9 Bulgur
Vitamin E 0.31 0.06 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.232 Flax
Vitamin B2 0.161 0.115 Flax
Vitamin B3 3.08 5.114 Bulgur
Vitamin B5 0.985 1.045 Bulgur
Vitamin B6 0.473 0.342 Flax
Vitamin B12 0 0
Vitamin K 4.3 1.9 Flax
Folate 87 27 Flax
Trans Fat
Saturated Fat 3.663 0.232 Bulgur
Monounsaturated Fat 7.527 0.173 Flax
Polyunsaturated fat 28.73 0.541 Flax
Tryptophan 0.297 0.19 Flax
Threonine 0.766 0.354 Flax
Isoleucine 0.896 0.455 Flax
Leucine 1.235 0.83 Flax
Lysine 0.862 0.339 Flax
Methionine 0.37 0.19 Flax
Phenylalanine 0.957 0.58 Flax
Valine 1.072 0.554 Flax
Histidine 0.472 0.285 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 separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Bulgur - 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.