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Pumpkin seed vs Bulgur dry - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Bulgur dry

  • Pumpkin seed has more Zinc, Copper, Fiber, and Magnesium, however Bulgur dry is higher in Manganese, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin B5.
  • Bulgur dry covers your daily Manganese needs 111% more than Pumpkin seed.
  • Bulgur dry contains 16 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Bulgur dry contains 0.232g.

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

Infographic

Pumpkin seed vs Bulgur dry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +57.1%
Contains more Iron +34.6%
Contains more Magnesium +59.8%
Contains more Potassium +124.1%
Contains more Zinc +433.7%
Contains more Copper +106%
Contains more Phosphorus +226.1%
Equal in Sodium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +57.1%
Contains more Iron +34.6%
Contains more Magnesium +59.8%
Contains more Potassium +124.1%
Contains more Zinc +433.7%
Contains more Copper +106%
Contains more Phosphorus +226.1%
Equal in Sodium - 17

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
:
Contains more Vitamin A +588.9%
Contains more Vitamin C +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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%
Contains more Vitamin A +588.9%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50.9%
Contains more Fats +1358.6%
Contains more Other +151.7%
Contains more Carbs +41.2%
Contains more Water +100%
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Protein +50.9%
Contains more Fats +1358.6%
Contains more Other +151.7%
Contains more Carbs +41.2%
Contains more Water +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3386.7%
Contains more Polyunsaturated fat +1534.8%
Contains less Saturated Fat -93.7%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +3386.7%
Contains more Polyunsaturated fat +1534.8%
Contains less Saturated Fat -93.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Bulgur dry
Rich in minerals ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Bulgur dry Opinion
Net carbs 35.35g 63.37g Bulgur dry
Protein 18.55g 12.29g Pumpkin seed
Fats 19.4g 1.33g Pumpkin seed
Carbs 53.75g 75.87g Bulgur dry
Calories 446kcal 342kcal Pumpkin seed
Sugar 0.41g Pumpkin seed
Fiber 18.4g 12.5g Pumpkin seed
Calcium 55mg 35mg Pumpkin seed
Iron 3.31mg 2.46mg Pumpkin seed
Magnesium 262mg 164mg Pumpkin seed
Phosphorus 92mg 300mg Bulgur dry
Potassium 919mg 410mg Pumpkin seed
Sodium 18mg 17mg Bulgur dry
Zinc 10.3mg 1.93mg Pumpkin seed
Copper 0.69mg 0.335mg Pumpkin seed
Vitamin A 62IU 9IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.06mg Bulgur dry
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.232mg Bulgur dry
Vitamin B2 0.052mg 0.115mg Bulgur dry
Vitamin B3 0.286mg 5.114mg Bulgur dry
Vitamin B5 0.056mg 1.045mg Bulgur dry
Vitamin B6 0.037mg 0.342mg Bulgur dry
Folate 9µg 27µg Bulgur dry
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.326mg 0.19mg Pumpkin seed
Threonine 0.683mg 0.354mg Pumpkin seed
Isoleucine 0.956mg 0.455mg Pumpkin seed
Leucine 1.572mg 0.83mg Pumpkin seed
Lysine 1.386mg 0.339mg Pumpkin seed
Methionine 0.417mg 0.19mg Pumpkin seed
Phenylalanine 0.924mg 0.58mg Pumpkin seed
Valine 1.491mg 0.554mg Pumpkin seed
Histidine 0.515mg 0.285mg Pumpkin seed
Saturated Fat 3.67g 0.232g Bulgur dry
Monounsaturated Fat 6.032g 0.173g Pumpkin seed
Polyunsaturated fat 8.844g 0.541g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Bulgur dry
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
29%
Bulgur dry
Minerals Daily Need Coverage Score
120%
Pumpkin seed
69%
Bulgur dry

Comparison summary

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

References

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

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