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  6. Bulgur dry vs. Spaghetti

Bulgur dry vs. Spaghetti — In-Depth Nutrition Comparison

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Summary of differences between bulgur dry and spaghetti

  • Bulgur dry has more manganese, fiber, magnesium, phosphorus, vitamin B3, copper, iron, vitamin B6, and vitamin B5, while spaghetti has more selenium.
  • Bulgur dry covers your daily need for manganese, 119% more than spaghetti.
  • Bulgur dry contains 13 times more vitamin B3 than spaghetti. While bulgur dry contains 5.114mg of vitamin B3, spaghetti contains only 0.4mg.

These are the specific foods used in this comparison Bulgur, dry and Pasta, cooked, unenriched, without added salt.

Infographic

Bulgur dry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +811.1%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +831.8%
Contains more IronIron +392%
Contains more CopperCopper +235%
Contains more ZincZinc +278.4%
Contains more PhosphorusPhosphorus +417.2%
Contains more ManganeseManganese +846.6%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +1047.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin B1Vitamin B1 +1060%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +1178.5%
Contains more Vitamin B5Vitamin B5 +833%
Contains more Vitamin B6Vitamin B6 +598%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +285.7%
Contains more CholineCholine +339.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.06mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Spaghetti DV% diff.
Manganese 3.048mg 0.322mg 119%
Selenium 2.3µg 26.4µg 44%
Fiber 12.5g 1.8g 43%
Phosphorus 300mg 58mg 35%
Magnesium 164mg 18mg 35%
Vitamin B3 5.114mg 0.4mg 29%
Copper 0.335mg 0.1mg 26%
Iron 2.46mg 0.5mg 25%
Vitamin B6 0.342mg 0.049mg 23%
Vitamin B5 1.045mg 0.112mg 19%
Vitamin B1 0.232mg 0.02mg 18%
Carbs 75.87g 30.86g 15%
Protein 12.29g 5.8g 13%
Zinc 1.93mg 0.51mg 13%
Potassium 410mg 44mg 11%
Starch 26.01g 11%
Calories 342kcal 158kcal 9%
Vitamin B2 0.115mg 0.02mg 7%
Folate 27µg 7µg 5%
Choline 28.1mg 6.4mg 4%
Calcium 35mg 7mg 3%
Vitamin K 1.9µg 0µg 2%
Polyunsaturated fat 0.541g 0.326g 1%
Sodium 17mg 1mg 1%
Fats 1.33g 0.93g 1%
Net carbs 63.37g 29.06g N/A
Sugar 0.41g 0.56g N/A
Vitamin E 0.06mg 0.06mg 0%
Saturated fat 0.232g 0.176g 0%
Monounsaturated fat 0.173g 0.131g 0%
Tryptophan 0.19mg 0.083mg 0%
Threonine 0.354mg 0.206mg 0%
Isoleucine 0.455mg 0.228mg 0%
Leucine 0.83mg 0.44mg 0%
Lysine 0.339mg 0.133mg 0%
Methionine 0.19mg 0.065mg 0%
Phenylalanine 0.58mg 0.297mg 0%
Valine 0.554mg 0.262mg 0%
Histidine 0.285mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 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 ProteinProtein +111.9%
Contains more FatsFats +43%
Contains more CarbsCarbs +145.9%
Contains more OtherOther +439.3%
Contains more WaterWater +590.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +32.1%
Contains more Poly. FatPolyunsaturated fat +66%
Contains less Sat. FatSaturated fat -24.1%

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 dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.