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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
28%
32%
Minerals Daily Need Coverage Score
96%
119%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 9mg)
Which food is cheaper?
Spelt is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 6.41g)
Which food is lower in Saturated fat?
Bulgur dry is lower in Saturated fat (difference - 0.174g)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.