Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Bulgur vs Spaghetti - In-Depth Nutrition Comparison

Compare

Summary of differences between Bulgur and Spaghetti

  • Bulgur has more Manganese, Fiber, Magnesium, Phosphorus, Vitamin B3, Copper, Iron, Vitamin B6, and Vitamin B5, while Spaghetti has more Selenium.
  • Bulgur covers your daily need of Manganese 119% more than Spaghetti.
  • Bulgur contains 13 times more Vitamin B3 than Spaghetti. While Bulgur contains 5.114mg of Vitamin B3, Spaghetti contains only 0.4mg.

These are the specific foods used in this comparison Bulgur, dry and Pasta, cooked, unenriched, without added salt.

Infographic

Bulgur vs Spaghetti 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +400%
Contains more Iron +392%
Contains more Magnesium +811.1%
Contains more Phosphorus +417.2%
Contains more Potassium +831.8%
Contains more Zinc +278.4%
Contains more Copper +235%
Contains less Sodium -94.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +400%
Contains more Iron +392%
Contains more Magnesium +811.1%
Contains more Phosphorus +417.2%
Contains more Potassium +831.8%
Contains more Zinc +278.4%
Contains more Copper +235%
Contains less Sodium -94.1%

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 A +∞%
Contains more Vitamin B1 +1060%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +1178.5%
Contains more Vitamin B5 +833%
Contains more Vitamin B6 +598%
Contains more Folate +285.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.06
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 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1060%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +1178.5%
Contains more Vitamin B5 +833%
Contains more Vitamin B6 +598%
Contains more Folate +285.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.06

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

All nutrients comparison - raw data values

Nutrient Bulgur Spaghetti Opinion
Net carbs 63.37g 29.06g Bulgur
Protein 12.29g 5.8g Bulgur
Fats 1.33g 0.93g Bulgur
Carbs 75.87g 30.86g Bulgur
Calories 342kcal 158kcal Bulgur
Starch g 26.01g Spaghetti
Fructose g 0.03g Spaghetti
Sugar 0.41g 0.56g Bulgur
Fiber 12.5g 1.8g Bulgur
Calcium 35mg 7mg Bulgur
Iron 2.46mg 0.5mg Bulgur
Magnesium 164mg 18mg Bulgur
Phosphorus 300mg 58mg Bulgur
Potassium 410mg 44mg Bulgur
Sodium 17mg 1mg Spaghetti
Zinc 1.93mg 0.51mg Bulgur
Copper 0.335mg 0.1mg Bulgur
Vitamin A 9IU 0IU Bulgur
Vitamin E 0.06mg 0.06mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.02mg Bulgur
Vitamin B2 0.115mg 0.02mg Bulgur
Vitamin B3 5.114mg 0.4mg Bulgur
Vitamin B5 1.045mg 0.112mg Bulgur
Vitamin B6 0.342mg 0.049mg Bulgur
Folate 27µg 7µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0µg Bulgur
Tryptophan 0.19mg 0.083mg Bulgur
Threonine 0.354mg 0.206mg Bulgur
Isoleucine 0.455mg 0.228mg Bulgur
Leucine 0.83mg 0.44mg Bulgur
Lysine 0.339mg 0.133mg Bulgur
Methionine 0.19mg 0.065mg Bulgur
Phenylalanine 0.58mg 0.297mg Bulgur
Valine 0.554mg 0.262mg Bulgur
Histidine 0.285mg 0.132mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g 0g Bulgur
Saturated Fat 0.232g 0.176g Spaghetti
Monounsaturated Fat 0.173g 0.131g Bulgur
Polyunsaturated fat 0.541g 0.326g Bulgur

Which food is preferable for your diet?

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

People also compare

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
3
Spaghetti
Mineral Summary Score
69
Bulgur
14
Spaghetti

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
35%
Spaghetti
Carbohydrates
76%
Bulgur
31%
Spaghetti
Fats
6%
Bulgur
4%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.056g)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.4)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.15g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 2)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.