Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sesame vs. Bulgur — In-Depth Nutrition Comparison

Compare

What are the main differences between Sesame and Bulgur?

  • 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.
  • Sesame has 98 times more Calcium than Bulgur. Sesame has 975mg of Calcium, while Bulgur has 10mg.

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

Infographic

Sesame vs Bulgur 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.
Sesame
9
:
1
Bulgur
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%
Contains less Sodium -54.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
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%
Contains less Sodium -54.5%

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.
Sesame
7
:
2
Bulgur
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%
Contains more Vitamin B5 +588%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin B5 +588%
Contains more Vitamin K +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

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

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.