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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+29.6%
Contains
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Magnesium
+20.6%
Contains
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Iron
+80.5%
Contains
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Phosphorus
+33.7%
Contains
less
Sodium
-52.9%
Contains
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Zinc
+69.9%
Contains
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Copper
+52.5%
Equal in Potassium - 388
Contains
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Calcium
+29.6%
Contains
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Magnesium
+20.6%
Contains
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Iron
+80.5%
Contains
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Phosphorus
+33.7%
Contains
less
Sodium
-52.9%
Contains
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Zinc
+69.9%
Contains
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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
:
Contains
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Vitamin B6
+48.7%
Contains
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Vitamin A
+11.1%
Contains
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Vitamin E
+1216.7%
Contains
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Vitamin B1
+56.9%
Contains
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Vitamin B3
+33.8%
Contains
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Folate
+66.7%
Contains
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Vitamin K
+89.5%
Equal in Vitamin B2 - 0.113
Equal in Vitamin B5 - 1.068
Contains
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Vitamin B6
+48.7%
Contains
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Vitamin A
+11.1%
Contains
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Vitamin E
+1216.7%
Contains
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Vitamin B1
+56.9%
Contains
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Vitamin B3
+33.8%
Contains
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Folate
+66.7%
Contains
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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
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Protein
+18.6%
Contains
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Fats
+82.7%
Contains
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Water
+22.4%
Contains
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Other
+18.5%
Equal in Carbs - 70.19
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
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Protein
+18.6%
Contains
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Fats
+82.7%
Contains
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Water
+22.4%
Contains
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Other
+18.5%
Equal in Carbs - 70.19
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-42.9%
Contains
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Monounsaturated Fat
+157.2%
Contains
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Polyunsaturated fat
+132.5%
Saturated Fat:
0.232 g
Monounsaturated Fat:
0.173 g
Polyunsaturated fat:
0.541 g
Saturated Fat:
0.406 g
Monounsaturated Fat:
0.445 g
Polyunsaturated fat:
1.258 g
Contains
less
Saturated Fat
-42.9%
Contains
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Monounsaturated Fat
+157.2%
Contains
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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.
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 63.37g | 59.49g |
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| Protein | 12.29g | 14.57g |
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| Fats | 1.33g | 2.43g |
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| Carbs | 75.87g | 70.19g |
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| Calories | 342kcal | 338kcal |
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| Starch | 53.92g |
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| Fructose | 0.24g |
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| Sugar | 0.41g | 6.82g |
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| Fiber | 12.5g | 10.7g |
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| Calcium | 35mg | 27mg |
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| Iron | 2.46mg | 4.44mg |
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| Magnesium | 164mg | 136mg |
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| Phosphorus | 300mg | 401mg |
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| Potassium | 410mg | 388mg |
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| Sodium | 17mg | 8mg |
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| Zinc | 1.93mg | 3.28mg |
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| Copper | 0.335mg | 0.511mg |
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| Vitamin A | 9IU | 10IU |
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| Vitamin E | 0.06mg | 0.79mg |
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| Vitamin B1 | 0.232mg | 0.364mg |
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| Vitamin B2 | 0.115mg | 0.113mg |
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| Vitamin B3 | 5.114mg | 6.843mg |
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| Vitamin B5 | 1.045mg | 1.068mg |
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| Vitamin B6 | 0.342mg | 0.23mg |
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| Folate | 27µg | 45µg |
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| Vitamin K | 1.9µg | 3.6µg |
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| Tryptophan | 0.19mg | 0.132mg |
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| Threonine | 0.354mg | 0.443mg |
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| Isoleucine | 0.455mg | 0.552mg |
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| Leucine | 0.83mg | 1.07mg |
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| Lysine | 0.339mg | 0.409mg |
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| Methionine | 0.19mg | 0.258mg |
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| Phenylalanine | 0.58mg | 0.737mg |
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| Valine | 0.554mg | 0.681mg |
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| Histidine | 0.285mg | 0.36mg |
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| Saturated Fat | 0.232g | 0.406g |
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| Monounsaturated Fat | 0.173g | 0.445g |
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| Polyunsaturated fat | 0.541g | 1.258g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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%
35%
Minerals Daily Need Coverage Score
69%
92%
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 richer in vitamins?
Spelt is relatively richer in vitamins
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?
?
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.