Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flax vs. Bulgur dry — In-Depth Nutrition Comparison

Compare

Important differences between Flax and Bulgur dry

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

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

Infographic

Flax 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.
Contains more Calcium +628.6%
Contains more Iron +132.9%
Contains more Magnesium +139%
Contains more Phosphorus +114%
Contains more Potassium +98.3%
Contains more Zinc +124.9%
Contains more Copper +264.2%
Contains more Selenium +1004.3%
Contains less Sodium -43.3%
Contains more Manganese +22.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Calcium +628.6%
Contains more Iron +132.9%
Contains more Magnesium +139%
Contains more Phosphorus +114%
Contains more Potassium +98.3%
Contains more Zinc +124.9%
Contains more Copper +264.2%
Contains more Selenium +1004.3%
Contains less Sodium -43.3%
Contains more Manganese +22.8%

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.
Flax
7
:
Contains more Vitamin E +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +608.6%
Contains more Vitamin B2 +40%
Contains more Vitamin B6 +38.3%
Contains more Folate +222.2%
Contains more Vitamin K +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66%
Equal in Vitamin B5 - 1.045
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin E +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +608.6%
Contains more Vitamin B2 +40%
Contains more Vitamin B6 +38.3%
Contains more Folate +222.2%
Contains more Vitamin K +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +66%
Equal in Vitamin B5 - 1.045

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +48.8%
Contains more Fats +3069.9%
Contains more Other +145.7%
Contains more Carbs +162.7%
Contains more Water +29.3%
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 Protein +48.8%
Contains more Fats +3069.9%
Contains more Other +145.7%
Contains more Carbs +162.7%
Contains more Water +29.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4250.9%
Contains more Polyunsaturated fat +5210.5%
Contains less Saturated Fat -93.7%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +4250.9%
Contains more Polyunsaturated fat +5210.5%
Contains less Saturated Fat -93.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Bulgur dry
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

All nutrients comparison - raw data values

Nutrient Flax Bulgur dry Opinion
Net carbs 1.58g 63.37g Bulgur dry
Protein 18.29g 12.29g Flax
Fats 42.16g 1.33g Flax
Carbs 28.88g 75.87g Bulgur dry
Calories 534kcal 342kcal Flax
Sugar 1.55g 0.41g Bulgur dry
Fiber 27.3g 12.5g Flax
Calcium 255mg 35mg Flax
Iron 5.73mg 2.46mg Flax
Magnesium 392mg 164mg Flax
Phosphorus 642mg 300mg Flax
Potassium 813mg 410mg Flax
Sodium 30mg 17mg Bulgur dry
Zinc 4.34mg 1.93mg Flax
Copper 1.22mg 0.335mg Flax
Manganese 2.482mg 3.048mg Bulgur dry
Selenium 25.4µg 2.3µg Flax
Vitamin A 0IU 9IU Bulgur dry
Vitamin E 0.31mg 0.06mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.232mg Flax
Vitamin B2 0.161mg 0.115mg Flax
Vitamin B3 3.08mg 5.114mg Bulgur dry
Vitamin B5 0.985mg 1.045mg Bulgur dry
Vitamin B6 0.473mg 0.342mg Flax
Folate 87µg 27µg Flax
Vitamin K 4.3µg 1.9µg Flax
Tryptophan 0.297mg 0.19mg Flax
Threonine 0.766mg 0.354mg Flax
Isoleucine 0.896mg 0.455mg Flax
Leucine 1.235mg 0.83mg Flax
Lysine 0.862mg 0.339mg Flax
Methionine 0.37mg 0.19mg Flax
Phenylalanine 0.957mg 0.58mg Flax
Valine 1.072mg 0.554mg Flax
Histidine 0.472mg 0.285mg Flax
Saturated Fat 3.663g 0.232g Bulgur dry
Monounsaturated Fat 7.527g 0.173g Flax
Polyunsaturated fat 28.73g 0.541g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Bulgur dry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
29%
Bulgur dry
Minerals Daily Need Coverage Score
191%
Flax
96%
Bulgur dry

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 dry
Bulgur dry is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 3.431g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 47)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $1)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.