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  6. Bulgur vs. Sesame

Bulgur vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between bulgur and sesame?

  • Bulgur has less copper, iron, calcium, phosphorus, manganese, magnesium, zinc, selenium, vitamin B1, and vitamin B6 than sesame.
  • Sesame's daily need coverage for copper is 445% higher.

We used Bulgur, cooked and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Bulgur vs Sesame 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.
Bulgur
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
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%
Contains less SodiumSodium -54.5%
Contains more MagnesiumMagnesium +996.9%
Contains more CalciumCalcium +9650%
Contains more PotassiumPotassium +588.2%
Contains more IronIron +1415.6%
Contains more CopperCopper +5342.7%
Contains more ZincZinc +1259.6%
Contains more PhosphorusPhosphorus +1472.5%
Contains more ManganeseManganese +303.9%
Contains more SeleniumSelenium +5633.3%

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.
Bulgur
Bulgur
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin B5Vitamin B5 +588%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +1287.7%
Contains more Vitamin B2Vitamin B2 +782.1%
Contains more Vitamin B3Vitamin B3 +351.5%
Contains more Vitamin B6Vitamin B6 +851.8%
Contains more FolateFolate +438.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Sesame DV% diff.
Copper 0.075mg 4.082mg 445%
Iron 0.96mg 14.55mg 170%
Polyunsaturated fat 0.098g 21.773g 145%
Calcium 10mg 975mg 97%
Phosphorus 40mg 629mg 84%
Manganese 0.609mg 2.46mg 80%
Fats 0.24g 49.67g 76%
Magnesium 32mg 351mg 76%
Zinc 0.57mg 7.75mg 65%
Selenium 0.6µg 34.4µg 61%
Vitamin B1 0.057mg 0.791mg 61%
Vitamin B6 0.083mg 0.79mg 54%
Monounsaturated fat 0.031g 18.759g 47%
Saturated fat 0.042g 6.957g 31%
Protein 3.08g 17.73g 29%
Fiber 4.5g 11.8g 29%
Calories 83kcal 573kcal 25%
Vitamin B3 1mg 4.515mg 22%
Folate 18µg 97µg 20%
Vitamin B2 0.028mg 0.247mg 17%
Potassium 68mg 468mg 12%
Vitamin B5 0.344mg 0.05mg 6%
Choline 6.9mg 25.6mg 3%
Carbs 18.58g 23.45g 2%
Vitamin E 0.01mg 0.25mg 2%
Protein per 100 calories 3.7g 3.1g N/A
Calories per 10 g protein 269kcal 323kcal N/A
Weight per 100 calories 120g 17g N/A
Unsaturated / Saturated Fat ratio 3.1 5.8 N/A
Net carbs 14.08g 11.65g N/A
Sugar 0.1g 0.3g N/A
Sodium 5mg 11mg 0%
Vitamin K 0.5µg 0µg 0%
Tryptophan 0.048mg 0.388mg 0%
Threonine 0.089mg 0.736mg 0%
Isoleucine 0.114mg 0.763mg 0%
Leucine 0.208mg 1.358mg 0%
Lysine 0.085mg 0.569mg 0%
Methionine 0.048mg 0.586mg 0%
Phenylalanine 0.145mg 0.94mg 0%
Valine 0.139mg 0.99mg 0%
Histidine 0.071mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Sesame
Sesame
4
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
Contains more WaterWater +1558%
Contains more ProteinProtein +475.6%
Contains more FatsFats +20595.8%
Contains more CarbsCarbs +26.2%
Contains more OtherOther +1211.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
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
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +60412.9%
Contains more Poly. FatPolyunsaturated fat +22117.3%

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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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.