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  6. Chia seeds vs. Bulgur dry

Chia seeds vs. Bulgur dry — In-Depth Nutrition Comparison

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How are chia seeds and bulgur dry different?

  • Chia seeds are higher than bulgur dry in selenium, fiber, phosphorus, iron, copper, calcium, magnesium, vitamin B1, zinc, and vitamin B3.
  • Chia seeds cover your daily need for selenium, 96% more than bulgur dry.
  • Chia seeds contain 18 times more calcium than bulgur dry. Chia seeds contain 631mg of calcium, while bulgur dry contains 35mg.
  • Bulgur dry has a higher glycemic index (47) than chia seeds (15).

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

Infographic

Chia seeds vs Bulgur dry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more MagnesiumMagnesium +104.3%
Contains more CalciumCalcium +1702.9%
Contains more IronIron +213.8%
Contains more CopperCopper +175.8%
Contains more ZincZinc +137.3%
Contains more PhosphorusPhosphorus +186.7%
Contains more SeleniumSelenium +2300%
Contains more ManganeseManganese +11.9%
~equal in Potassium ~410mg
~equal in Sodium ~17mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +167.2%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more FolateFolate +81.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Bulgur dry DV% diff.
Polyunsaturated fat 23.665g 0.541g 154%
Selenium 55.2µg 2.3µg 96%
Fiber 34.4g 12.5g 88%
Phosphorus 860mg 300mg 80%
Iron 7.72mg 2.46mg 66%
Copper 0.924mg 0.335mg 65%
Calcium 631mg 35mg 60%
Fats 30.74g 1.33g 45%
Magnesium 335mg 164mg 41%
Vitamin B1 0.62mg 0.232mg 32%
Vitamin B6 0.342mg 26%
Zinc 4.58mg 1.93mg 24%
Vitamin B3 8.83mg 5.114mg 23%
Vitamin B5 1.045mg 21%
Saturated fat 3.33g 0.232g 14%
Manganese 2.723mg 3.048mg 14%
Carbs 42.12g 75.87g 11%
Protein 16.54g 12.29g 9%
Calories 486kcal 342kcal 7%
Folate 49µg 27µg 6%
Monounsaturated fat 2.309g 0.173g 5%
Choline 28.1mg 5%
Vitamin B2 0.17mg 0.115mg 4%
Vitamin E 0.5mg 0.06mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin K 1.9µg 2%
Net carbs 7.72g 63.37g N/A
Potassium 407mg 410mg 0%
Sugar 0.41g N/A
Sodium 16mg 17mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.19mg 0%
Threonine 0.709mg 0.354mg 0%
Isoleucine 0.801mg 0.455mg 0%
Leucine 1.371mg 0.83mg 0%
Lysine 0.97mg 0.339mg 0%
Methionine 0.588mg 0.19mg 0%
Phenylalanine 1.016mg 0.58mg 0%
Valine 0.95mg 0.554mg 0%
Histidine 0.531mg 0.285mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 ProteinProtein +34.6%
Contains more FatsFats +2211.3%
Contains more OtherOther +217.9%
Contains more CarbsCarbs +80.1%
Contains more WaterWater +55.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +1234.7%
Contains more Poly. FatPolyunsaturated fat +4274.3%
Contains less Sat. FatSaturated fat -93%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.