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Sesame vs Bulgur - In-Depth Nutrition Comparison

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A recap on differences between Sesame and Bulgur

  • Bulgur has less Copper, Iron, Calcium, Selenium, Zinc, Phosphorus, Vitamin B1, Magnesium, and Vitamin B6.
  • Sesame covers your daily Copper needs 416% more than Bulgur.
  • Bulgur contains 30 times less Saturated Fat than Sesame. Sesame contains 6.957g of Saturated Fat, while Bulgur contains 0.232g.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Bulgur, dry.

Infographic

Sesame 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
Sesame
8
:
0
Bulgur
Contains more Calcium +2685.7%
Contains more Iron +491.5%
Contains more Magnesium +114%
Contains more Phosphorus +109.7%
Contains more Potassium +14.1%
Contains less Sodium -35.3%
Contains more Zinc +301.6%
Contains more Copper +1118.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +2685.7%
Contains more Iron +491.5%
Contains more Magnesium +114%
Contains more Phosphorus +109.7%
Contains more Potassium +14.1%
Contains less Sodium -35.3%
Contains more Zinc +301.6%
Contains more Copper +1118.5%

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
Sesame
5
:
3
Bulgur
Contains more Vitamin E +316.7%
Contains more Vitamin B1 +240.9%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B6 +131%
Contains more Folate +259.3%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +1990%
Contains more Vitamin K +∞%
Equal in Vitamin A - 9
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% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Contains more Vitamin E +316.7%
Contains more Vitamin B1 +240.9%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B6 +131%
Contains more Folate +259.3%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +1990%
Contains more Vitamin K +∞%
Equal in Vitamin A - 9

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

All nutrients comparison - raw data values

Nutrient Sesame Bulgur Opinion
Net carbs 11.65g 63.37g Bulgur
Protein 17.73g 12.29g Sesame
Fats 49.67g 1.33g Sesame
Carbs 23.45g 75.87g Bulgur
Calories 573kcal 342kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 0.41g Sesame
Fiber 11.8g 12.5g Bulgur
Calcium 975mg 35mg Sesame
Iron 14.55mg 2.46mg Sesame
Magnesium 351mg 164mg Sesame
Phosphorus 629mg 300mg Sesame
Potassium 468mg 410mg Sesame
Sodium 11mg 17mg Sesame
Zinc 7.75mg 1.93mg Sesame
Copper 4.082mg 0.335mg Sesame
Vitamin A 9IU 9IU
Vitamin E 0.25mg 0.06mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.232mg Sesame
Vitamin B2 0.247mg 0.115mg Sesame
Vitamin B3 4.515mg 5.114mg Bulgur
Vitamin B5 0.05mg 1.045mg Bulgur
Vitamin B6 0.79mg 0.342mg Sesame
Folate 97µg 27µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.9µg Bulgur
Tryptophan 0.388mg 0.19mg Sesame
Threonine 0.736mg 0.354mg Sesame
Isoleucine 0.763mg 0.455mg Sesame
Leucine 1.358mg 0.83mg Sesame
Lysine 0.569mg 0.339mg Sesame
Methionine 0.586mg 0.19mg Sesame
Phenylalanine 0.94mg 0.58mg Sesame
Valine 0.99mg 0.554mg Sesame
Histidine 0.522mg 0.285mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 0.232g Bulgur
Monounsaturated Fat 18.759g 0.173g Sesame
Polyunsaturated fat 21.773g 0.541g 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

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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
50
Sesame
29
Bulgur
Mineral Summary Score
372
Sesame
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
106%
Sesame
74%
Bulgur
Carbohydrates
23%
Sesame
76%
Bulgur
Fats
229%
Sesame
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 6.725g)
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)
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. 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/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.