Bulgur vs. Spelt — In-Depth Nutrition Comparison
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The main differences between Bulgur and Spelt
- Bulgur contains less Manganese, Phosphorus, Copper, Vitamin B3, Iron, Selenium, and Zinc than Spelt.
- Daily need coverage for Manganese from Spelt is 21% higher.
Food types used in this article are Bulgur, cooked and Spelt, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+74%
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Magnesium
+53.1%
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Phosphorus
+275%
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Potassium
+110.3%
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Zinc
+119.3%
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Copper
+186.7%
Contains
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Manganese
+79.1%
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Selenium
+566.7%
Equal in Calcium - 10
Equal in Sodium - 5
Contains
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Iron
+74%
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Magnesium
+53.1%
Contains
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Phosphorus
+275%
Contains
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Potassium
+110.3%
Contains
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Zinc
+119.3%
Contains
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Copper
+186.7%
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Manganese
+79.1%
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Selenium
+566.7%
Equal in Calcium - 10
Equal in Sodium - 5
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.
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Contains
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Folate
+38.5%
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Vitamin A
+100%
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Vitamin E
+2500%
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Vitamin B1
+80.7%
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Vitamin B3
+157%
Equal in Vitamin B2 - 0.03
Equal in Vitamin B6 - 0.08
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Folate
+38.5%
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Vitamin A
+100%
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Vitamin E
+2500%
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Vitamin B1
+80.7%
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Vitamin B3
+157%
Equal in Vitamin B2 - 0.03
Equal in Vitamin B6 - 0.08
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+16.8%
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Protein
+78.6%
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Fats
+254.2%
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Carbs
+42.3%
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Other
+91.2%
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Water
+16.8%
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Protein
+78.6%
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Fats
+254.2%
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Carbs
+42.3%
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Other
+91.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.08g | 22.54g |
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| Protein | 3.08g | 5.5g |
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| Fats | 0.24g | 0.85g |
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| Carbs | 18.58g | 26.44g |
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| Calories | 83kcal | 127kcal |
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| Starch | 19.57g |
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| Sugar | 0.1g |
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| Fiber | 4.5g | 3.9g |
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| Calcium | 10mg | 10mg | |
| Iron | 0.96mg | 1.67mg |
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| Magnesium | 32mg | 49mg |
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| Phosphorus | 40mg | 150mg |
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| Potassium | 68mg | 143mg |
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| Sodium | 5mg | 5mg | |
| Zinc | 0.57mg | 1.25mg |
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| Copper | 0.075mg | 0.215mg |
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| Manganese | 0.609mg | 1.091mg |
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| Selenium | 0.6µg | 4µg |
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| Vitamin A | 2IU | 4IU |
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| Vitamin E | 0.01mg | 0.26mg |
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| Vitamin B1 | 0.057mg | 0.103mg |
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| Vitamin B2 | 0.028mg | 0.03mg |
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| Vitamin B3 | 1mg | 2.57mg |
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| Vitamin B5 | 0.344mg |
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| Vitamin B6 | 0.083mg | 0.08mg |
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| Folate | 18µg | 13µg |
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| Vitamin K | 0.5µg |
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| Tryptophan | 0.048mg |
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| Threonine | 0.089mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.208mg |
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| Lysine | 0.085mg |
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| Methionine | 0.048mg |
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| Phenylalanine | 0.145mg |
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| Valine | 0.139mg |
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| Histidine | 0.071mg |
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| Saturated Fat | 0.042g |
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| Monounsaturated Fat | 0.031g |
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| Polyunsaturated fat | 0.098g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
21%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 16)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.