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

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 A +455.6%
Contains more Vitamin E +58516.7%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 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 A +455.6%
Contains more Vitamin E +58516.7%
Contains more Vitamin C +∞%
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

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Bulgur Opinion
Net carbs 11.4g 63.37g Bulgur
Protein 20.78g 12.29g Sunflower seed
Fats 51.46g 1.33g Sunflower seed
Carbs 20g 75.87g Bulgur
Calories 584kcal 342kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 0.41g Bulgur
Fiber 8.6g 12.5g Bulgur
Calcium 78mg 35mg Sunflower seed
Iron 5.25mg 2.46mg Sunflower seed
Magnesium 325mg 164mg Sunflower seed
Phosphorus 660mg 300mg Sunflower seed
Potassium 645mg 410mg Sunflower seed
Sodium 9mg 17mg Sunflower seed
Zinc 5mg 1.93mg Sunflower seed
Copper 1.8mg 0.335mg Sunflower seed
Vitamin A 50IU 9IU Sunflower seed
Vitamin E 35.17mg 0.06mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.232mg Sunflower seed
Vitamin B2 0.355mg 0.115mg Sunflower seed
Vitamin B3 8.335mg 5.114mg Sunflower seed
Vitamin B5 1.13mg 1.045mg Sunflower seed
Vitamin B6 1.345mg 0.342mg Sunflower seed
Folate 227µg 27µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.9µg Bulgur
Tryptophan 0.348mg 0.19mg Sunflower seed
Threonine 0.928mg 0.354mg Sunflower seed
Isoleucine 1.139mg 0.455mg Sunflower seed
Leucine 1.659mg 0.83mg Sunflower seed
Lysine 0.937mg 0.339mg Sunflower seed
Methionine 0.494mg 0.19mg Sunflower seed
Phenylalanine 1.169mg 0.58mg Sunflower seed
Valine 1.315mg 0.554mg Sunflower seed
Histidine 0.632mg 0.285mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 0.232g Bulgur
Monounsaturated Fat 18.528g 0.173g Sunflower seed
Polyunsaturated fat 23.137g 0.541g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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
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

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)

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.