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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.

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

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Bulgur
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 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.

All nutrients comparison - raw data values

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

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.