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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.

The food varieties used in the comparison are Bulgur, dry and Spelt, uncooked.

Infographic

Bulgur dry vs Spelt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +29.6%
Contains more Magnesium +20.6%
Contains more Iron +80.5%
Contains more Phosphorus +33.7%
Contains less Sodium -52.9%
Contains more Zinc +69.9%
Contains more Copper +52.5%
Equal in Potassium - 388
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +29.6%
Contains more Magnesium +20.6%
Contains more Iron +80.5%
Contains more Phosphorus +33.7%
Contains less Sodium -52.9%
Contains more Zinc +69.9%
Contains more Copper +52.5%
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
:
7
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 Folate +66.7%
Contains more Vitamin K +89.5%
Equal in Vitamin B2 - 0.113
Equal in Vitamin B5 - 1.068
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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 Folate +66.7%
Contains more Vitamin K +89.5%
Equal in Vitamin B2 - 0.113
Equal in Vitamin B5 - 1.068

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.6%
Contains more Fats +82.7%
Contains more Water +22.4%
Contains more Other +18.5%
Equal in Carbs - 70.19
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +18.6%
Contains more Fats +82.7%
Contains more Water +22.4%
Contains more Other +18.5%
Equal in Carbs - 70.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +157.2%
Contains more Polyunsaturated fat +132.5%
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +157.2%
Contains more Polyunsaturated fat +132.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur dry Spelt Opinion
Net carbs 63.37g 59.49g Bulgur dry
Protein 12.29g 14.57g Spelt
Fats 1.33g 2.43g Spelt
Carbs 75.87g 70.19g Bulgur dry
Calories 342kcal 338kcal Bulgur dry
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0.41g 6.82g Bulgur dry
Fiber 12.5g 10.7g Bulgur dry
Calcium 35mg 27mg Bulgur dry
Iron 2.46mg 4.44mg Spelt
Magnesium 164mg 136mg Bulgur dry
Phosphorus 300mg 401mg Spelt
Potassium 410mg 388mg Bulgur dry
Sodium 17mg 8mg Spelt
Zinc 1.93mg 3.28mg Spelt
Copper 0.335mg 0.511mg Spelt
Vitamin A 9IU 10IU Spelt
Vitamin E 0.06mg 0.79mg Spelt
Vitamin B1 0.232mg 0.364mg Spelt
Vitamin B2 0.115mg 0.113mg Bulgur dry
Vitamin B3 5.114mg 6.843mg Spelt
Vitamin B5 1.045mg 1.068mg Spelt
Vitamin B6 0.342mg 0.23mg Bulgur dry
Folate 27µg 45µg Spelt
Vitamin K 1.9µg 3.6µg Spelt
Tryptophan 0.19mg 0.132mg Bulgur dry
Threonine 0.354mg 0.443mg Spelt
Isoleucine 0.455mg 0.552mg Spelt
Leucine 0.83mg 1.07mg Spelt
Lysine 0.339mg 0.409mg Spelt
Methionine 0.19mg 0.258mg Spelt
Phenylalanine 0.58mg 0.737mg Spelt
Valine 0.554mg 0.681mg Spelt
Histidine 0.285mg 0.36mg Spelt
Saturated Fat 0.232g 0.406g Bulgur dry
Monounsaturated Fat 0.173g 0.445g Spelt
Polyunsaturated fat 0.541g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Spelt
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
Bulgur dry
35%
Spelt
Minerals Daily Need Coverage Score
69%
Bulgur dry
92%
Spelt

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 is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 6.41g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.174g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.