Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bulgur vs. Spaghetti — In-Depth Nutrition Comparison

Compare

The main differences between Bulgur and Spaghetti

  • Bulgur has more Manganese, Fiber, and Iron, however, Spaghetti has more Selenium.
  • Daily need coverage for Selenium from Spaghetti is 47% higher.
  • Spaghetti has 3 times less Fiber than Bulgur. Bulgur has 4.5g of Fiber, while Spaghetti has 1.8g.

Food types used in this article are Bulgur, cooked and Pasta, cooked, unenriched, without added salt.

Infographic

Bulgur vs Spaghetti 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.
Contains more Calcium +42.9%
Contains more Iron +92%
Contains more Magnesium +77.8%
Contains more Potassium +54.5%
Contains more Zinc +11.8%
Contains more Manganese +89.1%
Contains more Phosphorus +45%
Contains less Sodium -80%
Contains more Copper +33.3%
Contains more Selenium +4300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +42.9%
Contains more Iron +92%
Contains more Magnesium +77.8%
Contains more Potassium +54.5%
Contains more Zinc +11.8%
Contains more Manganese +89.1%
Contains more Phosphorus +45%
Contains less Sodium -80%
Contains more Copper +33.3%
Contains more Selenium +4300%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +185%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B6 +69.4%
Contains more Folate +157.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +185%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B6 +69.4%
Contains more Folate +157.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +25.2%
Contains more Other +21.4%
Contains more Protein +88.3%
Contains more Fats +287.5%
Contains more Carbs +66.1%
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Water +25.2%
Contains more Other +21.4%
Contains more Protein +88.3%
Contains more Fats +287.5%
Contains more Carbs +66.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.1%
Contains more Monounsaturated Fat +322.6%
Contains more Polyunsaturated fat +232.7%
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains less Saturated Fat -76.1%
Contains more Monounsaturated Fat +322.6%
Contains more Polyunsaturated fat +232.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Spaghetti
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Spaghetti Opinion
Net carbs 14.08g 29.06g Spaghetti
Protein 3.08g 5.8g Spaghetti
Fats 0.24g 0.93g Spaghetti
Carbs 18.58g 30.86g Spaghetti
Calories 83kcal 158kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.1g 0.56g Bulgur
Fiber 4.5g 1.8g Bulgur
Calcium 10mg 7mg Bulgur
Iron 0.96mg 0.5mg Bulgur
Magnesium 32mg 18mg Bulgur
Phosphorus 40mg 58mg Spaghetti
Potassium 68mg 44mg Bulgur
Sodium 5mg 1mg Spaghetti
Zinc 0.57mg 0.51mg Bulgur
Copper 0.075mg 0.1mg Spaghetti
Manganese 0.609mg 0.322mg Bulgur
Selenium 0.6µg 26.4µg Spaghetti
Vitamin A 2IU 0IU Bulgur
Vitamin E 0.01mg 0.06mg Spaghetti
Vitamin B1 0.057mg 0.02mg Bulgur
Vitamin B2 0.028mg 0.02mg Bulgur
Vitamin B3 1mg 0.4mg Bulgur
Vitamin B5 0.344mg 0.112mg Bulgur
Vitamin B6 0.083mg 0.049mg Bulgur
Folate 18µg 7µg Bulgur
Vitamin K 0.5µg 0µg Bulgur
Tryptophan 0.048mg 0.083mg Spaghetti
Threonine 0.089mg 0.206mg Spaghetti
Isoleucine 0.114mg 0.228mg Spaghetti
Leucine 0.208mg 0.44mg Spaghetti
Lysine 0.085mg 0.133mg Spaghetti
Methionine 0.048mg 0.065mg Spaghetti
Phenylalanine 0.145mg 0.297mg Spaghetti
Valine 0.139mg 0.262mg Spaghetti
Histidine 0.071mg 0.132mg Spaghetti
Saturated Fat 0.042g 0.176g Bulgur
Monounsaturated Fat 0.031g 0.131g Spaghetti
Polyunsaturated fat 0.098g 0.326g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Spaghetti
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Bulgur
3%
Spaghetti
Minerals Daily Need Coverage Score
21%
Bulgur
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 4mg)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.4)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.134g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.