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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +114%
Contains more CalciumCalcium +2685.7%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +491.5%
Contains more CopperCopper +1118.5%
Contains more ZincZinc +301.6%
Contains more PhosphorusPhosphorus +109.7%
Contains less SodiumSodium -35.3%
Contains more SeleniumSelenium +1395.7%
Contains more ManganeseManganese +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
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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 EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +240.9%
Contains more Vitamin B2Vitamin B2 +114.8%
Contains more Vitamin B6Vitamin B6 +131%
Contains more FolateFolate +259.3%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B5Vitamin B5 +1990%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.1mg

All nutrients comparison - raw data values

Nutrient Sesame Bulgur dry DV% diff.
Copper 4.082mg 0.335mg 416%
Iron 14.55mg 2.46mg 151%
Polyunsaturated fat 21.773g 0.541g 142%
Calcium 975mg 35mg 94%
Fats 49.67g 1.33g 74%
Selenium 34.4µg 2.3µg 58%
Zinc 7.75mg 1.93mg 53%
Vitamin B1 0.791mg 0.232mg 47%
Phosphorus 629mg 300mg 47%
Monounsaturated fat 18.759g 0.173g 46%
Magnesium 351mg 164mg 45%
Vitamin B6 0.79mg 0.342mg 34%
Saturated fat 6.957g 0.232g 31%
Manganese 2.46mg 3.048mg 26%
Vitamin B5 0.05mg 1.045mg 20%
Folate 97µg 27µg 18%
Carbs 23.45g 75.87g 17%
Calories 573kcal 342kcal 12%
Protein 17.73g 12.29g 11%
Vitamin B2 0.247mg 0.115mg 10%
Vitamin B3 4.515mg 5.114mg 4%
Fiber 11.8g 12.5g 3%
Vitamin K 0µg 1.9µg 2%
Potassium 468mg 410mg 2%
Vitamin E 0.25mg 0.06mg 1%
Net carbs 11.65g 63.37g N/A
Sugar 0.3g 0.41g N/A
Sodium 11mg 17mg 0%
Choline 25.6mg 28.1mg 0%
Tryptophan 0.388mg 0.19mg 0%
Threonine 0.736mg 0.354mg 0%
Isoleucine 0.763mg 0.455mg 0%
Leucine 1.358mg 0.83mg 0%
Lysine 0.569mg 0.339mg 0%
Methionine 0.586mg 0.19mg 0%
Phenylalanine 0.94mg 0.58mg 0%
Valine 0.99mg 0.554mg 0%
Histidine 0.522mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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
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 +44.3%
Contains more FatsFats +3634.6%
Contains more OtherOther +195.4%
Contains more CarbsCarbs +223.5%
Contains more WaterWater +91.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +10743.4%
Contains more Poly. FatPolyunsaturated fat +3924.6%
Contains less Sat. FatSaturated fat -96.7%

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.