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Bulgur vs Spaghetti - In-Depth Nutrition Comparison

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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
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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
Bulgur
7
:
Contains more Iron +392%
Contains more Calcium +400%
Contains more Potassium +831.8%
Contains more Magnesium +811.1%
Contains more Copper +235%
Contains more Zinc +278.4%
Contains more Phosphorus +417.2%
Contains less Sodium -94.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +392%
Contains more Calcium +400%
Contains more Potassium +831.8%
Contains more Magnesium +811.1%
Contains more Copper +235%
Contains more Zinc +278.4%
Contains more Phosphorus +417.2%
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 Vitamin K +∞%
Contains more Folate +285.7%
Equal in Vitamin E - 0.06
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
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 Vitamin K +∞%
Contains more Folate +285.7%
Equal in Vitamin E - 0.06

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
74%
Bulgur
35%
Spaghetti
Carbohydrates
76%
Bulgur
31%
Spaghetti
Fats
6%
Bulgur
4%
Spaghetti

Comparison summary table

Pay attention at 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 Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Bulgur
Bulgur contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Spaghetti Opinion
Calories 342 158 Bulgur
Protein 12.29 5.8 Bulgur
Fats 1.33 0.93 Bulgur
Vitamin C 0 0
Carbs 75.87 30.86 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 0.5 Bulgur
Calcium 35 7 Bulgur
Potassium 410 44 Bulgur
Magnesium 164 18 Bulgur
Sugars 0.41 0.56 Bulgur
Fiber 12.5 1.8 Bulgur
Copper 0.335 0.1 Bulgur
Zinc 1.93 0.51 Bulgur
Starch 26.01 Spaghetti
Phosphorus 300 58 Bulgur
Sodium 17 1 Spaghetti
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.06
Vitamin D 0 0
Vitamin B1 0.232 0.02 Bulgur
Vitamin B2 0.115 0.02 Bulgur
Vitamin B3 5.114 0.4 Bulgur
Vitamin B5 1.045 0.112 Bulgur
Vitamin B6 0.342 0.049 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 0 Bulgur
Folate 27 7 Bulgur
Trans Fat 0 Bulgur
Saturated Fat 0.232 0.176 Spaghetti
Monounsaturated Fat 0.173 0.131 Bulgur
Polyunsaturated fat 0.541 0.326 Bulgur
Tryptophan 0.19 0.083 Bulgur
Threonine 0.354 0.206 Bulgur
Isoleucine 0.455 0.228 Bulgur
Leucine 0.83 0.44 Bulgur
Lysine 0.339 0.133 Bulgur
Methionine 0.19 0.065 Bulgur
Phenylalanine 0.58 0.297 Bulgur
Valine 0.554 0.262 Bulgur
Histidine 0.285 0.132 Bulgur
Fructose 0.03 Spaghetti

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.