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Bulgur vs Spelt - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 9mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 6.41g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.174g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Spelt
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Bulgur
24
Spelt
Mineral Summary Score
49
Bulgur
60
Spelt

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
Bulgur
3
:
5
Spelt
Contains more Calcium +29.6%
Contains more Magnesium +20.6%
Contains more Iron +80.5%
Contains more Copper +52.5%
Contains more Zinc +69.9%
Contains more Phosphorus +33.7%
Contains less Sodium -52.9%
Equal in Potassium - 388
Contains more Calcium +29.6%
Contains more Magnesium +20.6%
Contains more Iron +80.5%
Contains more Copper +52.5%
Contains more Zinc +69.9%
Contains more Phosphorus +33.7%
Contains less Sodium -52.9%
Equal in Potassium - 388

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
Bulgur
3
:
6
Spelt
Contains more Vitamin B6 +48.7%
Contains more Vitamin A +11.1%
Contains more Vitamin E +1216.7%
Contains more Vitamin B1 +56.9%
Contains more Vitamin B3 +33.8%
Contains more Vitamin K +89.5%
Equal in Vitamin B2 - 0.113
Equal in Vitamin B5 - 1.068
Contains more Vitamin B6 +48.7%
Contains more Vitamin A +11.1%
Contains more Vitamin E +1216.7%
Contains more Vitamin B1 +56.9%
Contains more Vitamin B3 +33.8%
Contains more Vitamin K +89.5%
Equal in Vitamin B2 - 0.113
Equal in Vitamin B5 - 1.068

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 the food
Protein
74%
Bulgur
87%
Spelt
Carbohydrates
76%
Bulgur
70%
Spelt
Fats
6%
Bulgur
11%
Spelt

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Spelt Opinion
Calories 342 338 Bulgur
Protein 12.29 14.57 Spelt
Fats 1.33 2.43 Spelt
Vitamin C 0 0
Carbs 75.87 70.19 Bulgur
Cholesterol 0 0
Vitamin D 0 Bulgur
Iron 2.46 4.44 Spelt
Calcium 35 27 Bulgur
Potassium 410 388 Bulgur
Magnesium 164 136 Bulgur
Sugars 0.41 6.82 Spelt
Fiber 12.5 10.7 Bulgur
Copper 0.335 0.511 Spelt
Zinc 1.93 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 300 401 Spelt
Sodium 17 8 Spelt
Vitamin A 9 10 Spelt
Vitamin E 0.06 0.79 Spelt
Vitamin D 0 Bulgur
Vitamin B1 0.232 0.364 Spelt
Vitamin B2 0.115 0.113 Bulgur
Vitamin B3 5.114 6.843 Spelt
Vitamin B5 1.045 1.068 Spelt
Vitamin B6 0.342 0.23 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 3.6 Spelt
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.232 0.406 Bulgur
Monounsaturated Fat 0.173 0.445 Spelt
Polyunsaturated fat 0.541 1.258 Spelt
Tryptophan 0.19 0.132 Bulgur
Threonine 0.354 0.443 Spelt
Isoleucine 0.455 0.552 Spelt
Leucine 0.83 1.07 Spelt
Lysine 0.339 0.409 Spelt
Methionine 0.19 0.258 Spelt
Phenylalanine 0.58 0.737 Spelt
Valine 0.554 0.681 Spelt
Histidine 0.285 0.36 Spelt
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.