foodstruct logo
Find food by nutritional value | Diet analysis

Pumpkin seed vs Bulgur - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.41g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 3.438g)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.2)
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Bulgur
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
20
Bulgur
Mineral Summary Score
86
Pumpkin seed
49
Bulgur

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
:
2
Bulgur
Contains more Iron +34.6%
Contains more Calcium +57.1%
Contains more Potassium +124.1%
Contains more Magnesium +59.8%
Contains more Copper +106%
Contains more Zinc +433.7%
Contains more Phosphorus +226.1%
Equal in Sodium - 17
Contains more Iron +34.6%
Contains more Calcium +57.1%
Contains more Potassium +124.1%
Contains more Magnesium +59.8%
Contains more Copper +106%
Contains more Zinc +433.7%
Contains more Phosphorus +226.1%
Equal in Sodium - 17

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
:
7
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin A +588.9%
Contains more Vitamin B1 +582.4%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +1688.1%
Contains more Vitamin B5 +1766.1%
Contains more Vitamin B6 +824.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +588.9%
Contains more Vitamin B1 +582.4%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +1688.1%
Contains more Vitamin B5 +1766.1%
Contains more Vitamin B6 +824.3%

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 the food
Protein
111%
Pumpkin seed
74%
Bulgur
Carbohydrates
54%
Pumpkin seed
76%
Bulgur
Fats
90%
Pumpkin seed
6%
Bulgur

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Bulgur Opinion
Calories 446 342 Pumpkin seed
Protein 18.55 12.29 Pumpkin seed
Fats 19.4 1.33 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 2.46 Pumpkin seed
Calcium 55 35 Pumpkin seed
Potassium 919 410 Pumpkin seed
Magnesium 262 164 Pumpkin seed
Sugars 0.41 Bulgur
Fiber 18.4 12.5 Pumpkin seed
Copper 0.69 0.335 Pumpkin seed
Zinc 10.3 1.93 Pumpkin seed
Starch
Phosphorus 92 300 Bulgur
Sodium 18 17 Bulgur
Vitamin A 62 9 Pumpkin seed
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.034 0.232 Bulgur
Vitamin B2 0.052 0.115 Bulgur
Vitamin B3 0.286 5.114 Bulgur
Vitamin B5 0.056 1.045 Bulgur
Vitamin B6 0.037 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 0.232 Bulgur
Monounsaturated Fat 6.032 0.173 Pumpkin seed
Polyunsaturated fat 8.844 0.541 Pumpkin seed
Tryptophan 0.326 0.19 Pumpkin seed
Threonine 0.683 0.354 Pumpkin seed
Isoleucine 0.956 0.455 Pumpkin seed
Leucine 1.572 0.83 Pumpkin seed
Lysine 1.386 0.339 Pumpkin seed
Methionine 0.417 0.19 Pumpkin seed
Phenylalanine 0.924 0.58 Pumpkin seed
Valine 1.491 0.554 Pumpkin seed
Histidine 0.515 0.285 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.