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Bulgur vs Spätzle - In-Depth Nutrition Comparison

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Important differences between Bulgur and Spätzle

  • Bulgur has more Manganese, Fiber, Magnesium, Phosphorus, Vitamin B3, Copper, Iron, Vitamin B6, and Vitamin B1, however Spätzle is richer in Selenium.
  • Bulgur's daily need coverage for Manganese is 119% more.
  • Bulgur contains 13 times more Vitamin B3 than Spätzle. Bulgur 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 vs Spätzle 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 more Calcium +191.7%
Contains more Iron +310%
Contains more Magnesium +681%
Contains more Phosphorus +294.7%
Contains more Potassium +978.9%
Contains less Sodium -89.7%
Contains more Zinc +196.9%
Contains more Copper +241.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 15% 33% 4% 22% 18% 33%
Contains more Calcium +191.7%
Contains more Iron +310%
Contains more Magnesium +681%
Contains more Phosphorus +294.7%
Contains more Potassium +978.9%
Contains less Sodium -89.7%
Contains more Zinc +196.9%
Contains more Copper +241.8%

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
Bulgur
8
:
Contains more Vitamin B1 +673.3%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +1178.5%
Contains more Vitamin B5 +297.3%
Contains more Vitamin B6 +643.5%
Contains more Folate +285.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +133.3%
Contains more Vitamin E +183.3%
Contains more Vitamin B12 +∞%
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 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin B1 +673.3%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +1178.5%
Contains more Vitamin B5 +297.3%
Contains more Vitamin B6 +643.5%
Contains more Folate +285.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +133.3%
Contains more Vitamin E +183.3%
Contains more Vitamin B12 +∞%

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 Spätzle
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bulgur Spätzle Opinion
Net carbs 63.37g 23.96g Bulgur
Protein 12.29g 4.54g Bulgur
Fats 1.33g 2.07g Spätzle
Carbs 75.87g 25.16g Bulgur
Calories 342kcal 138kcal Bulgur
Starch g g
Fructose g 0g Spätzle
Sugar 0.41g 0.4g Spätzle
Fiber 12.5g 1.2g Bulgur
Calcium 35mg 12mg Bulgur
Iron 2.46mg 0.6mg Bulgur
Magnesium 164mg 21mg Bulgur
Phosphorus 300mg 76mg Bulgur
Potassium 410mg 38mg Bulgur
Sodium 17mg 165mg Bulgur
Zinc 1.93mg 0.65mg Bulgur
Copper 0.335mg 0.098mg Bulgur
Vitamin A 9IU 21IU Spätzle
Vitamin E 0.06mg 0.17mg Spätzle
Vitamin D 0IU IU Bulgur
Vitamin D 0µg µg Bulgur
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.03mg Bulgur
Vitamin B2 0.115mg 0.02mg Bulgur
Vitamin B3 5.114mg 0.4mg Bulgur
Vitamin B5 1.045mg 0.263mg Bulgur
Vitamin B6 0.342mg 0.046mg Bulgur
Folate 27µg 7µg Bulgur
Vitamin B12 0µg 0.09µg Spätzle
Vitamin K 1.9µg 0µg Bulgur
Tryptophan 0.19mg 0.043mg Bulgur
Threonine 0.354mg 0.138mg Bulgur
Isoleucine 0.455mg 0.19mg Bulgur
Leucine 0.83mg 0.365mg Bulgur
Lysine 0.339mg 0.137mg Bulgur
Methionine 0.19mg 0.086mg Bulgur
Phenylalanine 0.58mg 0.24mg Bulgur
Valine 0.554mg 0.22mg Bulgur
Histidine 0.285mg 0.121mg Bulgur
Cholesterol 0mg 29mg Bulgur
Trans Fat g 0.029g Bulgur
Saturated Fat 0.232g 0.419g Bulgur
Monounsaturated Fat 0.173g 0.581g Spätzle
Polyunsaturated fat 0.541g 0.552g Spätzle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Spätzle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Bulgur
6
Spätzle
Mineral Summary Score
69
Bulgur
19
Spätzle

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
74%
Bulgur
27%
Spätzle
Carbohydrates
76%
Bulgur
25%
Spätzle
Fats
6%
Bulgur
10%
Spätzle

Comparison summary

Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.01g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 47)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 148mg)
Which food is lower in Cholesterol?
Bulgur
Bulgur is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.187g)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins

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 - 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.