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Sunflower seed vs Bulgur - In-Depth Nutrition Comparison

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How are Sunflower seed and Bulgur different?

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Folate, Magnesium, and Iron, while Bulgur is higher in Manganese.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Bulgur.
  • Sunflower seed contains 23 times more Selenium than Bulgur. Sunflower seed contains 53µg of Selenium, while Bulgur contains 2.3µg.

Seeds, sunflower seed kernels, dried and Bulgur, dry types were used in this article.

Infographic

Sunflower seed 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
Contains more Iron +113.4%
Contains more Calcium +122.9%
Contains more Potassium +57.3%
Contains more Magnesium +98.2%
Contains more Copper +437.3%
Contains more Zinc +159.1%
Contains more Phosphorus +120%
Contains less Sodium -47.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +113.4%
Contains more Calcium +122.9%
Contains more Potassium +57.3%
Contains more Magnesium +98.2%
Contains more Copper +437.3%
Contains more Zinc +159.1%
Contains more Phosphorus +120%
Contains less Sodium -47.1%

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
:
1
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +58516.7%
Contains more Vitamin B1 +537.9%
Contains more Vitamin B2 +208.7%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +293.3%
Contains more Folate +740.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 1.045
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin C +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +58516.7%
Contains more Vitamin B1 +537.9%
Contains more Vitamin B2 +208.7%
Contains more Vitamin B3 +63%
Contains more Vitamin B6 +293.3%
Contains more Folate +740.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 1.045

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
156
Sunflower seed
29
Bulgur
Mineral Summary Score
191
Sunflower seed
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
125%
Sunflower seed
74%
Bulgur
Carbohydrates
20%
Sunflower seed
76%
Bulgur
Fats
238%
Sunflower seed
6%
Bulgur

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 27)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 2.21g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 4.223g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Bulgur Opinion
Calories 584 342 Sunflower seed
Protein 20.78 12.29 Sunflower seed
Fats 51.46 1.33 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 2.46 Sunflower seed
Calcium 78 35 Sunflower seed
Potassium 645 410 Sunflower seed
Magnesium 325 164 Sunflower seed
Sugar 2.62 0.41 Bulgur
Fiber 8.6 12.5 Bulgur
Copper 1.8 0.335 Sunflower seed
Zinc 5 1.93 Sunflower seed
Starch
Phosphorus 660 300 Sunflower seed
Sodium 9 17 Sunflower seed
Vitamin A 50 9 Sunflower seed
Vitamin E 35.17 0.06 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.232 Sunflower seed
Vitamin B2 0.355 0.115 Sunflower seed
Vitamin B3 8.335 5.114 Sunflower seed
Vitamin B5 1.13 1.045 Sunflower seed
Vitamin B6 1.345 0.342 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 1.9 Bulgur
Folate 227 27 Sunflower seed
Trans Fat
Saturated Fat 4.455 0.232 Bulgur
Monounsaturated Fat 18.528 0.173 Sunflower seed
Polyunsaturated fat 23.137 0.541 Sunflower seed
Tryptophan 0.348 0.19 Sunflower seed
Threonine 0.928 0.354 Sunflower seed
Isoleucine 1.139 0.455 Sunflower seed
Leucine 1.659 0.83 Sunflower seed
Lysine 0.937 0.339 Sunflower seed
Methionine 0.494 0.19 Sunflower seed
Phenylalanine 1.169 0.58 Sunflower seed
Valine 1.315 0.554 Sunflower seed
Histidine 0.632 0.285 Sunflower seed
Fructose

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.