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Bulgur vs Pumpkin seed - In-Depth Nutrition Comparison

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A recap on differences between Bulgur and Pumpkin seed

  • Bulgur has more Manganese, Vitamin B3, Phosphorus, Vitamin B6 and Vitamin B5, however Pumpkin seed is higher in Zinc, Copper, Fiber and Magnesium.
  • Bulgur covers your daily Manganese needs 111% more than Pumpkin seed.
  • Pumpkin seed contains 19 times less Vitamin B5 than Bulgur. Bulgur contains 1.045mg of Vitamin B5, while Pumpkin seed contains 0.056mg.
  • Bulgur has less Saturated Fat.

Food varieties used in this article are Bulgur, dry and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

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Bulgur vs Pumpkin seed infographic
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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
Bulgur
2
:
Contains more Phosphorus +226.1%
Contains more Iron +34.6%
Contains more Calcium +57.1%
Contains more Potassium +124.1%
Contains more Magnesium +59.8%
Contains more Copper +106%
Contains more Zinc +433.7%
Equal in Sodium - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Phosphorus +226.1%
Contains more Iron +34.6%
Contains more Calcium +57.1%
Contains more Potassium +124.1%
Contains more Magnesium +59.8%
Contains more Copper +106%
Contains more Zinc +433.7%
Equal in Sodium - 18

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
Bulgur
8
:
Contains more Vitamin B1 +582.4%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +1688.1%
Contains more Vitamin B5 +1766.1%
Contains more Vitamin B6 +824.3%
Contains more Folate +200%
Contains more Vitamin C +∞%
Contains more Vitamin A +588.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin B1 +582.4%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +1688.1%
Contains more Vitamin B5 +1766.1%
Contains more Vitamin B6 +824.3%
Contains more Folate +200%
Contains more Vitamin C +∞%
Contains more Vitamin A +588.9%

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
29
Bulgur
4
Pumpkin seed
Mineral Summary Score
69
Bulgur
120
Pumpkin seed

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
74%
Bulgur
111%
Pumpkin seed
Carbohydrates
76%
Bulgur
54%
Pumpkin seed
Fats
6%
Bulgur
90%
Pumpkin seed

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.41g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 3.438g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 47)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.2)
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Bulgur Pumpkin seed Opinion
Calories 342 446 Pumpkin seed
Protein 12.29 18.55 Pumpkin seed
Fats 1.33 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 75.87 53.75 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 3.31 Pumpkin seed
Calcium 35 55 Pumpkin seed
Potassium 410 919 Pumpkin seed
Magnesium 164 262 Pumpkin seed
Sugars 0.41 Pumpkin seed
Fiber 12.5 18.4 Pumpkin seed
Copper 0.335 0.69 Pumpkin seed
Zinc 1.93 10.3 Pumpkin seed
Starch
Phosphorus 300 92 Bulgur
Sodium 17 18 Bulgur
Vitamin A 9 62 Pumpkin seed
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.034 Bulgur
Vitamin B2 0.115 0.052 Bulgur
Vitamin B3 5.114 0.286 Bulgur
Vitamin B5 1.045 0.056 Bulgur
Vitamin B6 0.342 0.037 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 27 9 Bulgur
Trans Fat
Saturated Fat 0.232 3.67 Bulgur
Monounsaturated Fat 0.173 6.032 Pumpkin seed
Polyunsaturated fat 0.541 8.844 Pumpkin seed
Tryptophan 0.19 0.326 Pumpkin seed
Threonine 0.354 0.683 Pumpkin seed
Isoleucine 0.455 0.956 Pumpkin seed
Leucine 0.83 1.572 Pumpkin seed
Lysine 0.339 1.386 Pumpkin seed
Methionine 0.19 0.417 Pumpkin seed
Phenylalanine 0.58 0.924 Pumpkin seed
Valine 0.554 1.491 Pumpkin seed
Histidine 0.285 0.515 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.