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Seed vs Bulgur - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0.41g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 33)
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 is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 3.098g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Seed Bulgur
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
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
25
Seed
20
Bulgur
Mineral Summary Score
137
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
Seed
7
:
1
Bulgur
Contains more Iron +213.8%
Contains more Calcium +1702.9%
Contains more Magnesium +104.3%
Contains more Copper +175.8%
Contains more Zinc +137.3%
Contains more Phosphorus +186.7%
Equal in Potassium - 410
Equal in Sodium - 17
Contains more Iron +213.8%
Contains more Calcium +1702.9%
Contains more Magnesium +104.3%
Contains more Copper +175.8%
Contains more Zinc +137.3%
Contains more Phosphorus +186.7%
Equal in Potassium - 410
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
Seed
6
:
5
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin A +500%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +167.2%
Contains more Vitamin B2 +47.8%
Contains more Vitamin B3 +72.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +500%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +167.2%
Contains more Vitamin B2 +47.8%
Contains more Vitamin B3 +72.7%

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
99%
Seed
74%
Bulgur
Carbohydrates
42%
Seed
76%
Bulgur
Fats
142%
Seed
6%
Bulgur

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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 Seed Bulgur Opinion
Calories 486 342 Seed
Protein 16.54 12.29 Seed
Fats 30.74 1.33 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 Bulgur
Iron 7.72 2.46 Seed
Calcium 631 35 Seed
Potassium 407 410 Bulgur
Magnesium 335 164 Seed
Sugars 0.41 Bulgur
Fiber 34.4 12.5 Seed
Copper 0.924 0.335 Seed
Zinc 4.58 1.93 Seed
Starch
Phosphorus 860 300 Seed
Sodium 16 17 Seed
Vitamin A 54 9 Seed
Vitamin E 0.5 0.06 Seed
Vitamin D 0 Bulgur
Vitamin B1 0.62 0.232 Seed
Vitamin B2 0.17 0.115 Seed
Vitamin B3 8.83 5.114 Seed
Vitamin B5 1.045 Bulgur
Vitamin B6 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folic acid (B9) 0 Bulgur
Trans Fat 0.14 Bulgur
Saturated Fat 3.33 0.232 Bulgur
Monounsaturated Fat 2.309 0.173 Seed
Polyunsaturated fat 23.665 0.541 Seed
Tryptophan 0.436 0.19 Seed
Threonine 0.709 0.354 Seed
Isoleucine 0.801 0.455 Seed
Leucine 1.371 0.83 Seed
Lysine 0.97 0.339 Seed
Methionine 0.588 0.19 Seed
Phenylalanine 1.016 0.58 Seed
Valine 0.95 0.554 Seed
Histidine 0.531 0.285 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.