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  6. Bulgur vs. Sesame

Bulgur vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between Bulgur and Sesame?

  • Bulgur has less Copper, Iron, Calcium, Phosphorus, Manganese, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin B6 than Sesame.
  • Sesame's daily need coverage for Copper is 445% higher.

We used Bulgur, cooked and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Bulgur 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.
Bulgur
Bulgur
1
:
9
Sesame
Sesame
Contains less Sodium -54.5%
Contains more Calcium +9650%
Contains more Iron +1415.6%
Contains more Magnesium +996.9%
Contains more Phosphorus +1472.5%
Contains more Potassium +588.2%
Contains more Zinc +1259.6%
Contains more Copper +5342.7%
Contains more Manganese +303.9%
Contains more Selenium +5633.3%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -54.5%
Contains more Calcium +9650%
Contains more Iron +1415.6%
Contains more Magnesium +996.9%
Contains more Phosphorus +1472.5%
Contains more Potassium +588.2%
Contains more Zinc +1259.6%
Contains more Copper +5342.7%
Contains more Manganese +303.9%
Contains more Selenium +5633.3%

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
Bulgur
2
:
7
Sesame
Sesame
Contains more Vitamin B5 +588%
Contains more Vitamin K +∞%
Contains more Vitamin A +350%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +1287.7%
Contains more Vitamin B2 +782.1%
Contains more Vitamin B3 +351.5%
Contains more Vitamin B6 +851.8%
Contains more Folate +438.9%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin B5 +588%
Contains more Vitamin K +∞%
Contains more Vitamin A +350%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +1287.7%
Contains more Vitamin B2 +782.1%
Contains more Vitamin B3 +351.5%
Contains more Vitamin B6 +851.8%
Contains more Folate +438.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
:
4
Sesame
Sesame
Contains more Water +1558%
Contains more Protein +475.6%
Contains more Fats +20595.8%
Contains more Carbs +26.2%
Contains more Other +1211.8%
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Sesame
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 Water +1558%
Contains more Protein +475.6%
Contains more Fats +20595.8%
Contains more Carbs +26.2%
Contains more Other +1211.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
:
2
Sesame
Sesame
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +60412.9%
Contains more Polyunsaturated fat +22117.3%
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +60412.9%
Contains more Polyunsaturated fat +22117.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur Sesame Opinion
Net carbs 14.08g 11.65g Bulgur
Protein 3.08g 17.73g Sesame
Fats 0.24g 49.67g Sesame
Carbs 18.58g 23.45g Sesame
Calories 83kcal 573kcal Sesame
Sugar 0.1g 0.3g Bulgur
Fiber 4.5g 11.8g Sesame
Calcium 10mg 975mg Sesame
Iron 0.96mg 14.55mg Sesame
Magnesium 32mg 351mg Sesame
Phosphorus 40mg 629mg Sesame
Potassium 68mg 468mg Sesame
Sodium 5mg 11mg Bulgur
Zinc 0.57mg 7.75mg Sesame
Copper 0.075mg 4.082mg Sesame
Manganese 0.609mg 2.46mg Sesame
Selenium 0.6µg 34.4µg Sesame
Vitamin A 2IU 9IU Sesame
Vitamin E 0.01mg 0.25mg Sesame
Vitamin B1 0.057mg 0.791mg Sesame
Vitamin B2 0.028mg 0.247mg Sesame
Vitamin B3 1mg 4.515mg Sesame
Vitamin B5 0.344mg 0.05mg Bulgur
Vitamin B6 0.083mg 0.79mg Sesame
Folate 18µg 97µg Sesame
Vitamin K 0.5µg 0µg Bulgur
Tryptophan 0.048mg 0.388mg Sesame
Threonine 0.089mg 0.736mg Sesame
Isoleucine 0.114mg 0.763mg Sesame
Leucine 0.208mg 1.358mg Sesame
Lysine 0.085mg 0.569mg Sesame
Methionine 0.048mg 0.586mg Sesame
Phenylalanine 0.145mg 0.94mg Sesame
Valine 0.139mg 0.99mg Sesame
Histidine 0.071mg 0.522mg Sesame
Saturated Fat 0.042g 6.957g Bulgur
Monounsaturated Fat 0.031g 18.759g Sesame
Polyunsaturated fat 0.098g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
8%
Bulgur
50%
Sesame
Minerals Daily Need Coverage Score
21%
Bulgur
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 6.915g)
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 - $2)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.