Bulgur dry vs. Spelt — In-Depth Nutrition Comparison
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Important differences between bulgur dry and spelt
- Bulgur dry has more vitamin B6, fiber, and magnesium; however, spelt is richer in iron, copper, selenium, phosphorus, zinc, vitamin B1, and vitamin B3.
- Spelt's daily need coverage for iron is 25% more.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of bulgur dry is 47.
The food varieties used in the comparison are Bulgur, dry and Spelt, uncooked.
Infographic
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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 more MagnesiumMagnesium | +20.6% |
| Contains more CalciumCalcium | +29.6% |
| Contains more IronIron | +80.5% |
| Contains more CopperCopper | +52.5% |
| Contains more ZincZinc | +69.9% |
| Contains more PhosphorusPhosphorus | +33.7% |
| Contains less SodiumSodium | -52.9% |
| Contains more SeleniumSelenium | +408.7% |
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.
| Contains more Vitamin B6Vitamin B6 | +48.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +1216.7% |
| Contains more Vitamin B1Vitamin B1 | +56.9% |
| Contains more Vitamin B3Vitamin B3 | +33.8% |
| Contains more Vitamin KVitamin K | +89.5% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.46mg | 4.44mg | 25% |
| Starch | 53.92g | 22% | |
| Copper | 0.335mg | 0.511mg | 20% |
| Selenium | 2.3µg | 11.7µg | 17% |
| Phosphorus | 300mg | 401mg | 14% |
| Zinc | 1.93mg | 3.28mg | 12% |
| Vitamin B3 | 5.114mg | 6.843mg | 11% |
| Vitamin B1 | 0.232mg | 0.364mg | 11% |
| Vitamin B6 | 0.342mg | 0.23mg | 9% |
| Magnesium | 164mg | 136mg | 7% |
| Fiber | 12.5g | 10.7g | 7% |
| Protein | 12.29g | 14.57g | 5% |
| Folate | 27µg | 45µg | 5% |
| Polyunsaturated fat | 0.541g | 1.258g | 5% |
| Choline | 28.1mg | 5% | |
| Vitamin E | 0.06mg | 0.79mg | 5% |
| Manganese | 3.048mg | 2.983mg | 3% |
| Carbs | 75.87g | 70.19g | 2% |
| Fats | 1.33g | 2.43g | 2% |
| Vitamin K | 1.9µg | 3.6µg | 1% |
| Saturated fat | 0.232g | 0.406g | 1% |
| Monounsaturated fat | 0.173g | 0.445g | 1% |
| Potassium | 410mg | 388mg | 1% |
| Calcium | 35mg | 27mg | 1% |
| Calories | 342kcal | 338kcal | 0% |
| Net carbs | 63.37g | 59.49g | N/A |
| Sugar | 0.41g | 6.82g | N/A |
| Sodium | 17mg | 8mg | 0% |
| Vitamin B2 | 0.115mg | 0.113mg | 0% |
| Vitamin B5 | 1.045mg | 1.068mg | 0% |
| Tryptophan | 0.19mg | 0.132mg | 0% |
| Threonine | 0.354mg | 0.443mg | 0% |
| Isoleucine | 0.455mg | 0.552mg | 0% |
| Leucine | 0.83mg | 1.07mg | 0% |
| Lysine | 0.339mg | 0.409mg | 0% |
| Methionine | 0.19mg | 0.258mg | 0% |
| Phenylalanine | 0.58mg | 0.737mg | 0% |
| Valine | 0.554mg | 0.681mg | 0% |
| Histidine | 0.285mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more ProteinProtein | +18.6% |
| Contains more FatsFats | +82.7% |
| Contains more WaterWater | +22.4% |
| Contains more OtherOther | +18.5% |
~equal in
Carbs
~70.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains less Sat. FatSaturated fat | -42.9% |
| Contains more Mono. FatMonounsaturated fat | +157.2% |
| Contains more Poly. FatPolyunsaturated fat | +132.5% |