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  6. Bulgur dry vs. Chia seeds

Bulgur dry vs. Chia seeds — In-Depth Nutrition Comparison

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How are bulgur dry and chia seeds different?

  • Chia seeds are higher than bulgur dry in selenium, fiber, phosphorus, iron, copper, calcium, magnesium, vitamin B1, zinc, and vitamin B3.
  • Chia seeds cover your daily need for selenium, 96% more than bulgur dry.
  • Bulgur dry has a higher glycemic index (47) than chia seeds (15).

Bulgur, dry and Seeds, chia seeds, dried types were used in this article.

Infographic

Bulgur dry vs Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more ManganeseManganese +11.9%
Contains more MagnesiumMagnesium +104.3%
Contains more CalciumCalcium +1702.9%
Contains more IronIron +213.8%
Contains more CopperCopper +175.8%
Contains more ZincZinc +137.3%
Contains more PhosphorusPhosphorus +186.7%
Contains more SeleniumSelenium +2300%
~equal in Potassium ~407mg
~equal in Sodium ~16mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +167.2%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more FolateFolate +81.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Chia seeds DV% diff.
Polyunsaturated fat 0.541g 23.665g 154%
Selenium 2.3µg 55.2µg 96%
Fiber 12.5g 34.4g 88%
Phosphorus 300mg 860mg 80%
Iron 2.46mg 7.72mg 66%
Copper 0.335mg 0.924mg 65%
Calcium 35mg 631mg 60%
Fats 1.33g 30.74g 45%
Magnesium 164mg 335mg 41%
Vitamin B1 0.232mg 0.62mg 32%
Vitamin B6 0.342mg 26%
Zinc 1.93mg 4.58mg 24%
Vitamin B3 5.114mg 8.83mg 23%
Vitamin B5 1.045mg 21%
Saturated fat 0.232g 3.33g 14%
Manganese 3.048mg 2.723mg 14%
Carbs 75.87g 42.12g 11%
Protein 12.29g 16.54g 9%
Calories 342kcal 486kcal 7%
Folate 27µg 49µg 6%
Monounsaturated fat 0.173g 2.309g 5%
Choline 28.1mg 5%
Vitamin B2 0.115mg 0.17mg 4%
Vitamin E 0.06mg 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin K 1.9µg 2%
Net carbs 63.37g 7.72g N/A
Potassium 410mg 407mg 0%
Sugar 0.41g N/A
Sodium 17mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.19mg 0.436mg 0%
Threonine 0.354mg 0.709mg 0%
Isoleucine 0.455mg 0.801mg 0%
Leucine 0.83mg 1.371mg 0%
Lysine 0.339mg 0.97mg 0%
Methionine 0.19mg 0.588mg 0%
Phenylalanine 0.58mg 1.016mg 0%
Valine 0.554mg 0.95mg 0%
Histidine 0.285mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
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
Contains more CarbsCarbs +80.1%
Contains more WaterWater +55.2%
Contains more ProteinProtein +34.6%
Contains more FatsFats +2211.3%
Contains more OtherOther +217.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +1234.7%
Contains more Poly. FatPolyunsaturated fat +4274.3%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.