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  6. Bulgur dry vs. Spätzle

Bulgur dry vs. Spätzle — In-Depth Nutrition Comparison

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Important differences between bulgur dry and spätzle

  • Bulgur dry has more manganese, fiber, magnesium, phosphorus, vitamin B3, copper, iron, vitamin B6, and vitamin B1; however, spätzle is richer in selenium.
  • Bulgur dry's daily need coverage for manganese is 119% more.
  • Bulgur dry contains 13 times more vitamin B3 than spätzle. Bulgur dry contains 5.114mg of vitamin B3, while spätzle contains 0.4mg.

The food varieties used in the comparison are Bulgur, dry and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Bulgur dry vs Spätzle 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more MagnesiumMagnesium +681%
Contains more CalciumCalcium +191.7%
Contains more PotassiumPotassium +978.9%
Contains more IronIron +310%
Contains more CopperCopper +241.8%
Contains more ZincZinc +196.9%
Contains more PhosphorusPhosphorus +294.7%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +867.6%
Contains more SeleniumSelenium +939.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin B1Vitamin B1 +673.3%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +1178.5%
Contains more Vitamin B5Vitamin B5 +297.3%
Contains more Vitamin B6Vitamin B6 +643.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +285.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~25.7mg

All nutrients comparison - raw data values

Nutrient Bulgur dry Spätzle DV% diff.
Manganese 3.048mg 0.315mg 119%
Fiber 12.5g 1.2g 45%
Selenium 2.3µg 23.9µg 39%
Magnesium 164mg 21mg 34%
Phosphorus 300mg 76mg 32%
Vitamin B3 5.114mg 0.4mg 29%
Copper 0.335mg 0.098mg 26%
Vitamin B6 0.342mg 0.046mg 23%
Iron 2.46mg 0.6mg 23%
Carbs 75.87g 25.16g 17%
Vitamin B1 0.232mg 0.03mg 17%
Vitamin B5 1.045mg 0.263mg 16%
Protein 12.29g 4.54g 16%
Zinc 1.93mg 0.65mg 12%
Potassium 410mg 38mg 11%
Cholesterol 0mg 29mg 10%
Calories 342kcal 138kcal 10%
Vitamin B2 0.115mg 0.02mg 7%
Sodium 17mg 165mg 6%
Folate 27µg 7µg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin K 1.9µg 0µg 2%
Calcium 35mg 12mg 2%
Vitamin E 0.06mg 0.17mg 1%
Monounsaturated fat 0.173g 0.581g 1%
Vitamin A 0µg 6µg 1%
Saturated fat 0.232g 0.419g 1%
Fats 1.33g 2.07g 1%
Net carbs 63.37g 23.96g N/A
Sugar 0.41g 0.4g N/A
Trans fat 0.029g N/A
Choline 28.1mg 25.7mg 0%
Polyunsaturated fat 0.541g 0.552g 0%
Tryptophan 0.19mg 0.043mg 0%
Threonine 0.354mg 0.138mg 0%
Isoleucine 0.455mg 0.19mg 0%
Leucine 0.83mg 0.365mg 0%
Lysine 0.339mg 0.137mg 0%
Methionine 0.19mg 0.086mg 0%
Phenylalanine 0.58mg 0.24mg 0%
Valine 0.554mg 0.22mg 0%
Histidine 0.285mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +170.7%
Contains more CarbsCarbs +201.6%
Contains more OtherOther +202%
Contains more FatsFats +55.6%
Contains more WaterWater +652.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -44.6%
Contains more Mono. FatMonounsaturated fat +235.8%
~equal in Polyunsaturated fat ~0.552g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.