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  6. Sunflower seeds vs. Bulgur dry

Sunflower seeds vs. Bulgur dry — In-Depth Nutrition Comparison

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How are sunflower seeds and bulgur dry different?

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, folate, magnesium, and iron, while bulgur dry is higher in manganese.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than bulgur dry.
  • Sunflower seeds contain 23 times more selenium than bulgur dry. Sunflower seeds contain 53µg of selenium, while bulgur dry contains 2.3µg.
  • Bulgur dry has a higher glycemic index (47) than sunflower seeds (20).

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

Infographic

Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +98.2%
Contains more CalciumCalcium +122.9%
Contains more PotassiumPotassium +57.3%
Contains more IronIron +113.4%
Contains more CopperCopper +437.3%
Contains more ZincZinc +159.1%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -47.1%
Contains more SeleniumSelenium +2204.3%
Contains more ManganeseManganese +56.3%

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.
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58516.7%
Contains more Vitamin B1Vitamin B1 +537.9%
Contains more Vitamin B2Vitamin B2 +208.7%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin B6Vitamin B6 +293.3%
Contains more FolateFolate +740.7%
Contains more CholineCholine +96.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.045mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Bulgur dry DV% diff.
Vitamin E 35.17mg 0.06mg 234%
Copper 1.8mg 0.335mg 163%
Polyunsaturated fat 23.137g 0.541g 151%
Vitamin B1 1.48mg 0.232mg 104%
Selenium 53µg 2.3µg 92%
Vitamin B6 1.345mg 0.342mg 77%
Fats 51.46g 1.33g 77%
Phosphorus 660mg 300mg 51%
Folate 227µg 27µg 50%
Manganese 1.95mg 3.048mg 48%
Monounsaturated fat 18.528g 0.173g 46%
Magnesium 325mg 164mg 38%
Iron 5.25mg 2.46mg 35%
Zinc 5mg 1.93mg 28%
Vitamin B3 8.335mg 5.114mg 20%
Carbs 20g 75.87g 19%
Saturated fat 4.455g 0.232g 19%
Vitamin B2 0.355mg 0.115mg 18%
Protein 20.78g 12.29g 17%
Fiber 8.6g 12.5g 16%
Calories 584kcal 342kcal 12%
Potassium 645mg 410mg 7%
Choline 55.1mg 28.1mg 5%
Calcium 78mg 35mg 4%
Vitamin B5 1.13mg 1.045mg 2%
Vitamin K 0µg 1.9µg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 63.37g N/A
Sugar 2.62g 0.41g N/A
Sodium 9mg 17mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.19mg 0%
Threonine 0.928mg 0.354mg 0%
Isoleucine 1.139mg 0.455mg 0%
Leucine 1.659mg 0.83mg 0%
Lysine 0.937mg 0.339mg 0%
Methionine 0.494mg 0.19mg 0%
Phenylalanine 1.169mg 0.58mg 0%
Valine 1.315mg 0.554mg 0%
Histidine 0.632mg 0.285mg 0%
Omega-3 - EPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +69.1%
Contains more FatsFats +3769.2%
Contains more OtherOther +100.7%
Contains more CarbsCarbs +279.4%
Contains more WaterWater +90.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +10609.8%
Contains more Poly. FatPolyunsaturated fat +4176.7%
Contains less Sat. FatSaturated fat -94.8%

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