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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 of 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.
Bulgur dry
Bulgur dry
8
:
2
Spaghetti
Spaghetti
Contains more Calcium +400%
Contains more Iron +392%
Contains more Magnesium +811.1%
Contains more Phosphorus +417.2%
Contains more Potassium +831.8%
Contains more Zinc +278.4%
Contains more Copper +235%
Contains more Manganese +846.6%
Contains less Sodium -94.1%
Contains more Selenium +1047.8%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +400%
Contains more Iron +392%
Contains more Magnesium +811.1%
Contains more Phosphorus +417.2%
Contains more Potassium +831.8%
Contains more Zinc +278.4%
Contains more Copper +235%
Contains more Manganese +846.6%
Contains less Sodium -94.1%
Contains more Selenium +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.
Bulgur dry
Bulgur dry
8
:
0
Spaghetti
Spaghetti
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1060%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +1178.5%
Contains more Vitamin B5 +833%
Contains more Vitamin B6 +598%
Contains more Folate +285.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.06
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Spaghetti
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 +1060%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +1178.5%
Contains more Vitamin B5 +833%
Contains more Vitamin B6 +598%
Contains more Folate +285.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Spaghetti
Spaghetti
Contains more Protein +111.9%
Contains more Fats +43%
Contains more Carbs +145.9%
Contains more Other +439.3%
Contains more Water +590.3%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Spaghetti
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 Protein +111.9%
Contains more Fats +43%
Contains more Carbs +145.9%
Contains more Other +439.3%
Contains more Water +590.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Spaghetti
Spaghetti
Contains more Monounsaturated Fat +32.1%
Contains more Polyunsaturated fat +66%
Contains less Saturated Fat -24.1%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +32.1%
Contains more Polyunsaturated fat +66%
Contains less Saturated Fat -24.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Spaghetti
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 dry Spaghetti Opinion
Net carbs 63.37g 29.06g Bulgur dry
Protein 12.29g 5.8g Bulgur dry
Fats 1.33g 0.93g Bulgur dry
Carbs 75.87g 30.86g Bulgur dry
Calories 342kcal 158kcal Bulgur dry
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.41g 0.56g Bulgur dry
Fiber 12.5g 1.8g Bulgur dry
Calcium 35mg 7mg Bulgur dry
Iron 2.46mg 0.5mg Bulgur dry
Magnesium 164mg 18mg Bulgur dry
Phosphorus 300mg 58mg Bulgur dry
Potassium 410mg 44mg Bulgur dry
Sodium 17mg 1mg Spaghetti
Zinc 1.93mg 0.51mg Bulgur dry
Copper 0.335mg 0.1mg Bulgur dry
Manganese 3.048mg 0.322mg Bulgur dry
Selenium 2.3µg 26.4µg Spaghetti
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.06mg
Vitamin B1 0.232mg 0.02mg Bulgur dry
Vitamin B2 0.115mg 0.02mg Bulgur dry
Vitamin B3 5.114mg 0.4mg Bulgur dry
Vitamin B5 1.045mg 0.112mg Bulgur dry
Vitamin B6 0.342mg 0.049mg Bulgur dry
Folate 27µg 7µg Bulgur dry
Vitamin K 1.9µg 0µg Bulgur dry
Tryptophan 0.19mg 0.083mg Bulgur dry
Threonine 0.354mg 0.206mg Bulgur dry
Isoleucine 0.455mg 0.228mg Bulgur dry
Leucine 0.83mg 0.44mg Bulgur dry
Lysine 0.339mg 0.133mg Bulgur dry
Methionine 0.19mg 0.065mg Bulgur dry
Phenylalanine 0.58mg 0.297mg Bulgur dry
Valine 0.554mg 0.262mg Bulgur dry
Histidine 0.285mg 0.132mg Bulgur dry
Saturated Fat 0.232g 0.176g Spaghetti
Monounsaturated Fat 0.173g 0.131g Bulgur dry
Polyunsaturated fat 0.541g 0.326g Bulgur dry
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

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

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
29%
Bulgur dry
3%
Spaghetti
Minerals Daily Need Coverage Score
96%
Bulgur dry
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.056g)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.4)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.15g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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 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.