Bulgur vs Nuts
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Bulgur, dry, raw is higher in more vitamins & minerals
Calories (kcal)
Bulgur —
Nuts —
Protein (g)
Bulgur 11.8
Nuts 9.96
Carbs (g)
Bulgur 75.9
Nuts 12.7
Fat (g)
Bulgur 2.42
Nuts 73.3
Fiber (g)
Bulgur 11.7
Nuts 5.79
Quick answers
Which has more protein?
Bulgur, dry, raw — 11.8g vs 9.96g per 100g.
Which is more nutrient-dense?
Bulgur, dry, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Bulgur | Nuts | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 8.48 g | 2.62 g | +223% |
| Protein | 11.8 g | 9.96 g | +18% |
| Total lipid (fat) | 2.42 g | 73.3 g | -97% |
| Carbohydrate, by difference | 75.9 g | 12.7 g | +498% |
| Fiber, total dietary | 11.7 g | 5.79 g | +102% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 6.47 g | |
| Fatty acids, total monounsaturated | — | 39.3 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.226 mg | 0.548 mg | -59% |
| Niacin (Vitamin B3) | 5.18 mg | 0.946 mg | +447% |
| Vitamin B-6 — Pyridoxine | 0.223 mg | 0.171 mg | +30% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 34.1 mg | 54.8 mg | -38% |
| Iron, Fe | 2.63 mg | 2.37 mg | +11% |
| Magnesium, Mg | 119 mg | 103 mg | +16% |
| Phosphorus, P | 312 mg | 253 mg | +24% |
| Potassium, K | 358 mg | 360 mg | -1% |
| Sodium, Na | 2.18 mg | 0 mg | |
| Zinc, Zn | 2.15 mg | 3.93 mg | -45% |
| Copper, Cu | 0.377 mg | 0.906 mg | -58% |
| Manganese, Mn | 2.64 mg | 2.28 mg | +16% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 372 kcal | 750 kcal | -50% |
| Energy (Atwater Specific Factors) | 349 kcal | 700 kcal | -50% |
| Nitrogen | 1.88 g | 1.88 g | = |
| Ash | 1.46 g | 1.44 g | +1% |
| Starch | 62.3 g | — | |
| Molybdenum, Mo | — | 15.6 ug | |
| Biotin | 5.47 ug | 22.7 ug | -76% |
| Betaine | — | 0.700 mg | |
| Vitamin K1 — Phylloquinone | — | 4.10 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| Fatty acids, total polyunsaturated | — | 22.9 g | |
| Tryptophan (EAA) | — | 0.115 g | |
| Threonine (EAA) | — | 0.303 g | |
| Isoleucine (EAA, BCAA) | — | 0.365 g | |
| Leucine (EAA, BCAA) | — | 0.670 g | |
| Lysine (EAA) | — | 0.320 g | |
| Methionine (EAA) | — | 0.168 g | |
| Phenylalanine (EAA) | — | 0.463 g | |
| Tyrosine (conditionally essential) | — | 0.313 g | |
| Valine (EAA, BCAA) | — | 0.435 g | |
| Arginine (conditionally essential) | — | 1.36 g | |
| Histidine (EAA) | — | 0.262 g | |
| Alanine | — | 0.438 g | |
| Aspartic acid | — | 0.870 g | |
| Glutamic acid | — | 2.50 g | |
| Glycine (conditionally essential) | — | 0.493 g | |
| Proline (conditionally essential) | — | 0.610 g | |
| Serine | — | 0.540 g | |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.305 g | |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 42.1 mg | |
| Proanthocyanidin trimers | — | 26.0 mg | |
| Proanthocyanidin 4-6mers | — | 101 mg | |
| Proanthocyanidin 7-10mers | — | 84.2 mg | |
| Proanthocyanidin polymers (>10mers) | — | 223 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0.820 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 5.63 mg | |
| (-)-Epigallocatechin 3-gallate | — | 2.30 mg | |
| (+)-Catechin | — | 7.24 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 6.10 mg | |
| Choline from phosphatidylcholine | — | 23.0 mg | |
| Choline from phosphocholine | — | 1.30 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 9.70 mg | |
| Total Choline | — | 41.0 mg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 10.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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