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  6. Sesame vs. Bulgur dry

Sesame vs. Bulgur dry — In-Depth Nutrition Comparison

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A recap on differences between Sesame and Bulgur dry

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

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

Infographic

Sesame vs Bulgur dry 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
Sesame
9
:
1
Bulgur dry
Bulgur dry
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%
Contains more Selenium +1395.7%
Contains more Manganese +23.9%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
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%
Contains more Selenium +1395.7%
Contains more Manganese +23.9%

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
Sesame
5
:
3
Bulgur dry
Bulgur dry
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
Sesame
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%
Bulgur dry
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Bulgur dry
Bulgur dry
Contains more Protein +44.3%
Contains more Fats +3634.6%
Contains more Other +195.4%
Contains more Carbs +223.5%
Contains more Water +91.9%
Sesame
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
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Protein +44.3%
Contains more Fats +3634.6%
Contains more Other +195.4%
Contains more Carbs +223.5%
Contains more Water +91.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +10743.4%
Contains more Polyunsaturated fat +3924.6%
Contains less Saturated Fat -96.7%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +10743.4%
Contains more Polyunsaturated fat +3924.6%
Contains less Saturated Fat -96.7%

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 dry
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 dry Opinion
Net carbs 11.65g 63.37g Bulgur dry
Protein 17.73g 12.29g Sesame
Fats 49.67g 1.33g Sesame
Carbs 23.45g 75.87g Bulgur dry
Calories 573kcal 342kcal Sesame
Sugar 0.3g 0.41g Sesame
Fiber 11.8g 12.5g Bulgur dry
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
Manganese 2.46mg 3.048mg Bulgur dry
Selenium 34.4µg 2.3µg Sesame
Vitamin A 9IU 9IU
Vitamin E 0.25mg 0.06mg Sesame
Vitamin B1 0.791mg 0.232mg Sesame
Vitamin B2 0.247mg 0.115mg Sesame
Vitamin B3 4.515mg 5.114mg Bulgur dry
Vitamin B5 0.05mg 1.045mg Bulgur dry
Vitamin B6 0.79mg 0.342mg Sesame
Folate 97µg 27µg Sesame
Vitamin K 0µg 1.9µg Bulgur dry
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
Saturated Fat 6.957g 0.232g Bulgur dry
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 dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
29%
Bulgur dry
Minerals Daily Need Coverage Score
348%
Sesame
96%
Bulgur dry

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 dry
Bulgur dry is lower in Saturated Fat (difference - 6.725g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 47)
Which food is cheaper?
Bulgur dry
Bulgur dry 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

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 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.