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Seed vs Bulgur - In-Depth Nutrition Comparison

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How are Seed and Bulgur different?

  • Seed is higher than Bulgur in Selenium, Fiber, Phosphorus, Iron, Copper, Calcium, Magnesium, Vitamin B1, Zinc, and Vitamin B3.
  • Seed covers your daily need of Selenium 96% more than Bulgur.
  • Seed contains 18 times more Calcium than Bulgur. Seed contains 631mg of Calcium, while Bulgur contains 35mg.

Seeds, chia seeds, dried and Bulgur, dry types were used in this article.

Infographic

Seed vs Bulgur 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
Seed
7
:
1
Bulgur
Contains more Calcium +1702.9%
Contains more Iron +213.8%
Contains more Magnesium +104.3%
Contains more Phosphorus +186.7%
Contains more Zinc +137.3%
Contains more Copper +175.8%
Equal in Potassium - 410
Equal in Sodium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +1702.9%
Contains more Iron +213.8%
Contains more Magnesium +104.3%
Contains more Phosphorus +186.7%
Contains more Zinc +137.3%
Contains more Copper +175.8%
Equal in Potassium - 410
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
Seed
7
:
4
Bulgur
Contains more Vitamin A +500%
Contains more Vitamin E +733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +167.2%
Contains more Vitamin B2 +47.8%
Contains more Vitamin B3 +72.7%
Contains more Folate +81.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 +500%
Contains more Vitamin E +733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +167.2%
Contains more Vitamin B2 +47.8%
Contains more Vitamin B3 +72.7%
Contains more Folate +81.5%

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.
Seed Bulgur
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Bulgur Opinion
Net carbs 7.72g 63.37g Bulgur
Protein 16.54g 12.29g Seed
Fats 30.74g 1.33g Seed
Carbs 42.12g 75.87g Bulgur
Calories 486kcal 342kcal Seed
Starch g g
Fructose g g
Sugar g 0.41g Seed
Fiber 34.4g 12.5g Seed
Calcium 631mg 35mg Seed
Iron 7.72mg 2.46mg Seed
Magnesium 335mg 164mg Seed
Phosphorus 860mg 300mg Seed
Potassium 407mg 410mg Bulgur
Sodium 16mg 17mg Seed
Zinc 4.58mg 1.93mg Seed
Copper 0.924mg 0.335mg Seed
Vitamin A 54IU 9IU Seed
Vitamin E 0.5mg 0.06mg Seed
Vitamin D IU 0IU Bulgur
Vitamin D µg 0µg Bulgur
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.232mg Seed
Vitamin B2 0.17mg 0.115mg Seed
Vitamin B3 8.83mg 5.114mg Seed
Vitamin B5 mg 1.045mg Bulgur
Vitamin B6 mg 0.342mg Bulgur
Folate 49µg 27µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.436mg 0.19mg Seed
Threonine 0.709mg 0.354mg Seed
Isoleucine 0.801mg 0.455mg Seed
Leucine 1.371mg 0.83mg Seed
Lysine 0.97mg 0.339mg Seed
Methionine 0.588mg 0.19mg Seed
Phenylalanine 1.016mg 0.58mg Seed
Valine 0.95mg 0.554mg Seed
Histidine 0.531mg 0.285mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Bulgur
Saturated Fat 3.33g 0.232g Bulgur
Monounsaturated Fat 2.309g 0.173g Seed
Polyunsaturated fat 23.665g 0.541g Seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
29
Bulgur
Mineral Summary Score
195
Seed
69
Bulgur

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 food.
Protein
99%
Seed
74%
Bulgur
Carbohydrates
42%
Seed
76%
Bulgur
Fats
142%
Seed
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 3.098g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Bulgur - 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.