Bulgur dry vs. Spinach raw — In-Depth Nutrition Comparison
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How are bulgur dry and spinach raw different?
- Bulgur dry is higher in manganese, fiber, phosphorus, vitamin B3, copper, and magnesium; however, spinach raw is richer in vitamin K, vitamin A, folate, and vitamin C.
- Daily need coverage for vitamin K for spinach raw is 401% higher.
- Bulgur dry contains 7 times more vitamin B3 than spinach raw. While bulgur dry contains 5.114mg of vitamin B3, spinach raw contains only 0.724mg.
- Spinach raw has a lower glycemic index (32) than bulgur dry (47).
Bulgur, dry and Spinach, raw are the varieties used in this article.
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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 | +107.6% |
| Contains more CopperCopper | +157.7% |
| Contains more ZincZinc | +264.2% |
| Contains more PhosphorusPhosphorus | +512.2% |
| Contains less SodiumSodium | -78.5% |
| Contains more ManganeseManganese | +239.8% |
| Contains more SeleniumSelenium | +130% |
| Contains more CalciumCalcium | +182.9% |
| Contains more PotassiumPotassium | +36.1% |
| Contains more IronIron | +10.2% |
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 B1Vitamin B1 | +197.4% |
| Contains more Vitamin B3Vitamin B3 | +606.4% |
| Contains more Vitamin B5Vitamin B5 | +1507.7% |
| Contains more Vitamin B6Vitamin B6 | +75.4% |
| Contains more CholineCholine | +45.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3283.3% |
| Contains more Vitamin B2Vitamin B2 | +64.3% |
| Contains more Vitamin KVitamin K | +25315.8% |
| Contains more FolateFolate | +618.5% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +329.7% |
| Contains more FatsFats | +241% |
| Contains more CarbsCarbs | +1990.1% |
| Contains more WaterWater | +915.6% |
| Contains more OtherOther | +13.9% |
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +1630% |
| Contains more Poly. FatPolyunsaturated fat | +227.9% |
| Contains less Sat. FatSaturated fat | -72.8% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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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. |
| Vitamin K | 1.9µg | 482.9µg | 401% |
| Manganese | 3.048mg | 0.897mg | 94% |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 27µg | 194µg | 42% |
| Fiber | 12.5g | 2.2g | 41% |
| Phosphorus | 300mg | 49mg | 36% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Vitamin B3 | 5.114mg | 0.724mg | 27% |
| Carbs | 75.87g | 3.63g | 24% |
| Copper | 0.335mg | 0.13mg | 23% |
| Magnesium | 164mg | 79mg | 20% |
| Vitamin B5 | 1.045mg | 0.065mg | 20% |
| Protein | 12.29g | 2.86g | 19% |
| Calories | 342kcal | 23kcal | 16% |
| Vitamin E | 0.06mg | 2.03mg | 13% |
| Vitamin B1 | 0.232mg | 0.078mg | 13% |
| Zinc | 1.93mg | 0.53mg | 13% |
| Vitamin B6 | 0.342mg | 0.195mg | 11% |
| Vitamin B2 | 0.115mg | 0.189mg | 6% |
| Calcium | 35mg | 99mg | 6% |
| Potassium | 410mg | 558mg | 4% |
| Sodium | 17mg | 79mg | 3% |
| Polyunsaturated fat | 0.541g | 0.165g | 3% |
| Iron | 2.46mg | 2.71mg | 3% |
| Choline | 28.1mg | 19.3mg | 2% |
| Selenium | 2.3µg | 1µg | 2% |
| Saturated fat | 0.232g | 0.063g | 1% |
| Fats | 1.33g | 0.39g | 1% |
| Net carbs | 63.37g | 1.43g | N/A |
| Sugar | 0.41g | 0.42g | N/A |
| Monounsaturated fat | 0.173g | 0.01g | 0% |
| Tryptophan | 0.19mg | 0.039mg | 0% |
| Threonine | 0.354mg | 0.122mg | 0% |
| Isoleucine | 0.455mg | 0.147mg | 0% |
| Leucine | 0.83mg | 0.223mg | 0% |
| Lysine | 0.339mg | 0.174mg | 0% |
| Methionine | 0.19mg | 0.053mg | 0% |
| Phenylalanine | 0.58mg | 0.129mg | 0% |
| Valine | 0.554mg | 0.161mg | 0% |
| Histidine | 0.285mg | 0.064mg | 0% |
| Fructose | 0.15g | 0% |
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%
137%
Minerals Daily Need Coverage Score
96%
45%
Comparison summary
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.169g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.8)
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Bulgur dry contains less Sodium (difference - 62mg)
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?
?
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.