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  6. Seed vs. Bulgur

Seed vs. Bulgur — In-Depth Nutrition Comparison

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How are Seed and Bulgur different?

  • Seed has more Fiber, Phosphorus, Selenium, Copper, Manganese, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Bulgur.
  • Daily need coverage for Fiber from Seed is 120% higher.
  • Seed contains 92 times more Selenium than Bulgur. While Seed contains 55.2µg of Selenium, Bulgur contains only 0.6µg.

Seeds, chia seeds, dried and Bulgur, cooked are the varieties used in this article.

Infographic

Seed vs Bulgur 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.
Seed
Seed
9
:
1
Bulgur
Bulgur
Contains more Calcium +6210%
Contains more Iron +704.2%
Contains more Magnesium +946.9%
Contains more Phosphorus +2050%
Contains more Potassium +498.5%
Contains more Zinc +703.5%
Contains more Copper +1132%
Contains more Manganese +347.1%
Contains more Selenium +9100%
Contains less Sodium -68.8%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +6210%
Contains more Iron +704.2%
Contains more Magnesium +946.9%
Contains more Phosphorus +2050%
Contains more Potassium +498.5%
Contains more Zinc +703.5%
Contains more Copper +1132%
Contains more Manganese +347.1%
Contains more Selenium +9100%
Contains less Sodium -68.8%

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.
Seed
Seed
7
:
4
Bulgur
Bulgur
Contains more Vitamin A +2600%
Contains more Vitamin E +4900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +987.7%
Contains more Vitamin B2 +507.1%
Contains more Vitamin B3 +783%
Contains more Folate +172.2%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin A +2600%
Contains more Vitamin E +4900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +987.7%
Contains more Vitamin B2 +507.1%
Contains more Vitamin B3 +783%
Contains more Folate +172.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Bulgur
Bulgur
Contains more Protein +437%
Contains more Fats +12708.3%
Contains more Carbs +126.7%
Contains more Other +1311.8%
Contains more Water +1240.7%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +437%
Contains more Fats +12708.3%
Contains more Carbs +126.7%
Contains more Other +1311.8%
Contains more Water +1240.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +7348.4%
Contains more Polyunsaturated fat +24048%
Contains less Saturated Fat -98.7%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +7348.4%
Contains more Polyunsaturated fat +24048%
Contains less Saturated Fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Bulgur Opinion
Net carbs 7.72g 14.08g Bulgur
Protein 16.54g 3.08g Seed
Fats 30.74g 0.24g Seed
Carbs 42.12g 18.58g Seed
Calories 486kcal 83kcal Seed
Sugar 0.1g Seed
Fiber 34.4g 4.5g Seed
Calcium 631mg 10mg Seed
Iron 7.72mg 0.96mg Seed
Magnesium 335mg 32mg Seed
Phosphorus 860mg 40mg Seed
Potassium 407mg 68mg Seed
Sodium 16mg 5mg Bulgur
Zinc 4.58mg 0.57mg Seed
Copper 0.924mg 0.075mg Seed
Manganese 2.723mg 0.609mg Seed
Selenium 55.2µg 0.6µg Seed
Vitamin A 54IU 2IU Seed
Vitamin E 0.5mg 0.01mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.057mg Seed
Vitamin B2 0.17mg 0.028mg Seed
Vitamin B3 8.83mg 1mg Seed
Vitamin B5 0.344mg Bulgur
Vitamin B6 0.083mg Bulgur
Folate 49µg 18µg Seed
Vitamin K 0.5µg Bulgur
Tryptophan 0.436mg 0.048mg Seed
Threonine 0.709mg 0.089mg Seed
Isoleucine 0.801mg 0.114mg Seed
Leucine 1.371mg 0.208mg Seed
Lysine 0.97mg 0.085mg Seed
Methionine 0.588mg 0.048mg Seed
Phenylalanine 1.016mg 0.145mg Seed
Valine 0.95mg 0.139mg Seed
Histidine 0.531mg 0.071mg Seed
Trans Fat 0.14g Bulgur
Saturated Fat 3.33g 0.042g Bulgur
Monounsaturated Fat 2.309g 0.031g Seed
Polyunsaturated fat 23.665g 0.098g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

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

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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
35%
Seed
8%
Bulgur
Minerals Daily Need Coverage Score
221%
Seed
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 3.288g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.