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  6. Bulgur dry vs. Sesame

Bulgur dry vs. Sesame — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and sesame

  • Bulgur dry has less copper, iron, calcium, selenium, zinc, phosphorus, vitamin B1, magnesium, and vitamin B6.
  • Sesame covers your daily copper needs 416% more than bulgur dry.
  • Bulgur dry has less saturated fat.

Food varieties used in this article are Bulgur, dry and Seeds, sesame seeds, whole, dried.

Infographic

Bulgur dry vs Sesame 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%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more ManganeseManganese +23.9%
Contains more MagnesiumMagnesium +114%
Contains more CalciumCalcium +2685.7%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +491.5%
Contains more CopperCopper +1118.5%
Contains more ZincZinc +301.6%
Contains more PhosphorusPhosphorus +109.7%
Contains less SodiumSodium -35.3%
Contains more SeleniumSelenium +1395.7%

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%
Sesame
Sesame
5
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B5Vitamin B5 +1990%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +240.9%
Contains more Vitamin B2Vitamin B2 +114.8%
Contains more Vitamin B6Vitamin B6 +131%
Contains more FolateFolate +259.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~25.6mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Sesame DV% diff.
Copper 0.335mg 4.082mg 416%
Iron 2.46mg 14.55mg 151%
Polyunsaturated fat 0.541g 21.773g 142%
Calcium 35mg 975mg 94%
Fats 1.33g 49.67g 74%
Selenium 2.3µg 34.4µg 58%
Zinc 1.93mg 7.75mg 53%
Vitamin B1 0.232mg 0.791mg 47%
Phosphorus 300mg 629mg 47%
Monounsaturated fat 0.173g 18.759g 46%
Magnesium 164mg 351mg 45%
Vitamin B6 0.342mg 0.79mg 34%
Saturated fat 0.232g 6.957g 31%
Manganese 3.048mg 2.46mg 26%
Vitamin B5 1.045mg 0.05mg 20%
Folate 27µg 97µg 18%
Carbs 75.87g 23.45g 17%
Calories 342kcal 573kcal 12%
Protein 12.29g 17.73g 11%
Vitamin B2 0.115mg 0.247mg 10%
Vitamin B3 5.114mg 4.515mg 4%
Fiber 12.5g 11.8g 3%
Vitamin K 1.9µg 0µg 2%
Potassium 410mg 468mg 2%
Vitamin E 0.06mg 0.25mg 1%
Net carbs 63.37g 11.65g N/A
Sugar 0.41g 0.3g N/A
Sodium 17mg 11mg 0%
Choline 28.1mg 25.6mg 0%
Tryptophan 0.19mg 0.388mg 0%
Threonine 0.354mg 0.736mg 0%
Isoleucine 0.455mg 0.763mg 0%
Leucine 0.83mg 1.358mg 0%
Lysine 0.339mg 0.569mg 0%
Methionine 0.19mg 0.586mg 0%
Phenylalanine 0.58mg 0.94mg 0%
Valine 0.554mg 0.99mg 0%
Histidine 0.285mg 0.522mg 0%

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
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +223.5%
Contains more WaterWater +91.9%
Contains more ProteinProtein +44.3%
Contains more FatsFats +3634.6%
Contains more OtherOther +195.4%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +10743.4%
Contains more Poly. FatPolyunsaturated fat +3924.6%

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.