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  6. Bulgur vs. Spätzle

Bulgur vs. Spätzle — In-Depth Nutrition Comparison

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Summary of differences between Bulgur and Spätzle

  • Bulgur has more Fiber, and Manganese, while Spätzle has more Selenium, and Phosphorus.
  • Spätzle covers your daily need of Selenium 42% more than Bulgur.
  • Bulgur contains 4 times more Fiber than Spätzle. While Bulgur contains 4.5g of Fiber, Spätzle contains only 1.2g.
  • The amount of Sodium in Bulgur is lower.

These are the specific foods used in this comparison Bulgur, cooked and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Bulgur vs Spätzle 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
5
:
5
Spätzle
Spätzle
Contains more Iron +60%
Contains more Magnesium +52.4%
Contains more Potassium +78.9%
Contains less Sodium -97%
Contains more Manganese +93.3%
Contains more Calcium +20%
Contains more Phosphorus +90%
Contains more Zinc +14%
Contains more Copper +30.7%
Contains more Selenium +3883.3%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Spätzle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Iron +60%
Contains more Magnesium +52.4%
Contains more Potassium +78.9%
Contains less Sodium -97%
Contains more Manganese +93.3%
Contains more Calcium +20%
Contains more Phosphorus +90%
Contains more Zinc +14%
Contains more Copper +30.7%
Contains more Selenium +3883.3%

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
8
:
3
Spätzle
Spätzle
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +30.8%
Contains more Vitamin B6 +80.4%
Contains more Folate +157.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +950%
Contains more Vitamin E +1600%
Contains more Vitamin B12 +∞%
Bulgur
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%
Spätzle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +30.8%
Contains more Vitamin B6 +80.4%
Contains more Folate +157.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +950%
Contains more Vitamin E +1600%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
:
4
Spätzle
Spätzle
Contains more Water +14.8%
Contains more Protein +47.4%
Contains more Fats +762.5%
Contains more Carbs +35.4%
Contains more Other +47.1%
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Spätzle
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more Water +14.8%
Contains more Protein +47.4%
Contains more Fats +762.5%
Contains more Carbs +35.4%
Contains more Other +47.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
:
2
Spätzle
Spätzle
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +1774.2%
Contains more Polyunsaturated fat +463.3%
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Spätzle
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +1774.2%
Contains more Polyunsaturated fat +463.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur Spätzle Opinion
Net carbs 14.08g 23.96g Spätzle
Protein 3.08g 4.54g Spätzle
Fats 0.24g 2.07g Spätzle
Carbs 18.58g 25.16g Spätzle
Calories 83kcal 138kcal Spätzle
Sugar 0.1g 0.4g Bulgur
Fiber 4.5g 1.2g Bulgur
Calcium 10mg 12mg Spätzle
Iron 0.96mg 0.6mg Bulgur
Magnesium 32mg 21mg Bulgur
Phosphorus 40mg 76mg Spätzle
Potassium 68mg 38mg Bulgur
Sodium 5mg 165mg Bulgur
Zinc 0.57mg 0.65mg Spätzle
Copper 0.075mg 0.098mg Spätzle
Manganese 0.609mg 0.315mg Bulgur
Selenium 0.6µg 23.9µg Spätzle
Vitamin A 2IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.01mg 0.17mg Spätzle
Vitamin B1 0.057mg 0.03mg Bulgur
Vitamin B2 0.028mg 0.02mg Bulgur
Vitamin B3 1mg 0.4mg Bulgur
Vitamin B5 0.344mg 0.263mg Bulgur
Vitamin B6 0.083mg 0.046mg Bulgur
Folate 18µg 7µg Bulgur
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 0.5µg 0µg Bulgur
Tryptophan 0.048mg 0.043mg Bulgur
Threonine 0.089mg 0.138mg Spätzle
Isoleucine 0.114mg 0.19mg Spätzle
Leucine 0.208mg 0.365mg Spätzle
Lysine 0.085mg 0.137mg Spätzle
Methionine 0.048mg 0.086mg Spätzle
Phenylalanine 0.145mg 0.24mg Spätzle
Valine 0.139mg 0.22mg Spätzle
Histidine 0.071mg 0.121mg Spätzle
Cholesterol 0mg 29mg Bulgur
Trans Fat 0.029g Bulgur
Saturated Fat 0.042g 0.419g Bulgur
Monounsaturated Fat 0.031g 0.581g Spätzle
Polyunsaturated fat 0.098g 0.552g Spätzle

Which food is preferable for your diet?

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

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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%
Bulgur
6%
Spätzle
Minerals Daily Need Coverage Score
21%
Bulgur
32%
Spätzle

Comparison summary

Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 47)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 160mg)
Which food is lower in Cholesterol?
Bulgur
Bulgur is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.377g)
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.