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  6. Bulgur dry vs. Sunflower seed

Bulgur dry vs. Sunflower seed — In-Depth Nutrition Comparison

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How are Bulgur dry and Sunflower seed different?

  • Bulgur dry is richer in Manganese, while Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Folate, Magnesium, and Iron.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Bulgur dry.
  • Bulgur dry contains 2 times more Manganese than Sunflower seed. Bulgur dry contains 3.048mg of Manganese, while Sunflower seed contains 1.95mg.

Bulgur, dry and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Bulgur dry vs Sunflower seed 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.
Bulgur dry
Bulgur dry
1
:
9
Sunflower seed
Sunflower seed
Contains more Manganese +56.3%
Contains more Calcium +122.9%
Contains more Iron +113.4%
Contains more Magnesium +98.2%
Contains more Phosphorus +120%
Contains more Potassium +57.3%
Contains less Sodium -47.1%
Contains more Zinc +159.1%
Contains more Copper +437.3%
Contains more Selenium +2204.3%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Manganese +56.3%
Contains more Calcium +122.9%
Contains more Iron +113.4%
Contains more Magnesium +98.2%
Contains more Phosphorus +120%
Contains more Potassium +57.3%
Contains less Sodium -47.1%
Contains more Zinc +159.1%
Contains more Copper +437.3%
Contains more Selenium +2204.3%

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.
Bulgur dry
Bulgur dry
1
:
9
Sunflower seed
Sunflower seed
Contains more Vitamin K +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +58516.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +537.9%
Contains more Vitamin B2 +208.7%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +293.3%
Contains more Folate +740.7%
Equal in Vitamin B5 - 1.13
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +58516.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +537.9%
Contains more Vitamin B2 +208.7%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +293.3%
Contains more Folate +740.7%
Equal in Vitamin B5 - 1.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
3
Sunflower seed
Sunflower seed
Contains more Carbs +279.4%
Contains more Water +90.3%
Contains more Protein +69.1%
Contains more Fats +3769.2%
Contains more Other +100.7%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +279.4%
Contains more Water +90.3%
Contains more Protein +69.1%
Contains more Fats +3769.2%
Contains more Other +100.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +10609.8%
Contains more Polyunsaturated fat +4176.7%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +10609.8%
Contains more Polyunsaturated fat +4176.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Sunflower seed Opinion
Net carbs 63.37g 11.4g Bulgur dry
Protein 12.29g 20.78g Sunflower seed
Fats 1.33g 51.46g Sunflower seed
Carbs 75.87g 20g Bulgur dry
Calories 342kcal 584kcal Sunflower seed
Sugar 0.41g 2.62g Bulgur dry
Fiber 12.5g 8.6g Bulgur dry
Calcium 35mg 78mg Sunflower seed
Iron 2.46mg 5.25mg Sunflower seed
Magnesium 164mg 325mg Sunflower seed
Phosphorus 300mg 660mg Sunflower seed
Potassium 410mg 645mg Sunflower seed
Sodium 17mg 9mg Sunflower seed
Zinc 1.93mg 5mg Sunflower seed
Copper 0.335mg 1.8mg Sunflower seed
Manganese 3.048mg 1.95mg Bulgur dry
Selenium 2.3µg 53µg Sunflower seed
Vitamin A 9IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.06mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.232mg 1.48mg Sunflower seed
Vitamin B2 0.115mg 0.355mg Sunflower seed
Vitamin B3 5.114mg 8.335mg Sunflower seed
Vitamin B5 1.045mg 1.13mg Sunflower seed
Vitamin B6 0.342mg 1.345mg Sunflower seed
Folate 27µg 227µg Sunflower seed
Vitamin K 1.9µg 0µg Bulgur dry
Tryptophan 0.19mg 0.348mg Sunflower seed
Threonine 0.354mg 0.928mg Sunflower seed
Isoleucine 0.455mg 1.139mg Sunflower seed
Leucine 0.83mg 1.659mg Sunflower seed
Lysine 0.339mg 0.937mg Sunflower seed
Methionine 0.19mg 0.494mg Sunflower seed
Phenylalanine 0.58mg 1.169mg Sunflower seed
Valine 0.554mg 1.315mg Sunflower seed
Histidine 0.285mg 0.632mg Sunflower seed
Saturated Fat 0.232g 4.455g Bulgur dry
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.173g 18.528g Sunflower seed
Polyunsaturated fat 0.541g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
29%
Bulgur dry
156%
Sunflower seed
Minerals Daily Need Coverage Score
96%
Bulgur dry
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 27)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 2.21g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 4.223g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.