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Bulgur vs Spelt - In-Depth Nutrition Comparison

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Important differences between Bulgur and Spelt

  • Bulgur has more Vitamin B6, Fiber, and Magnesium, however Spelt is richer in Iron, Copper, Selenium, Phosphorus, Zinc, Vitamin B1, and Vitamin B3.
  • Spelt's daily need coverage for Iron is 25% more.

The food varieties used in the comparison are Bulgur, dry and Spelt, uncooked.

Infographic

Bulgur vs Spelt 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
3
:
5
Spelt
Contains more Calcium +29.6%
Contains more Magnesium +20.6%
Contains more Iron +80.5%
Contains more Phosphorus +33.7%
Contains less Sodium -52.9%
Contains more Zinc +69.9%
Contains more Copper +52.5%
Equal in Potassium - 388
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +29.6%
Contains more Magnesium +20.6%
Contains more Iron +80.5%
Contains more Phosphorus +33.7%
Contains less Sodium -52.9%
Contains more Zinc +69.9%
Contains more Copper +52.5%
Equal in Potassium - 388

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
3
:
7
Spelt
Contains more Vitamin B6 +48.7%
Contains more Vitamin A +11.1%
Contains more Vitamin E +1216.7%
Contains more Vitamin B1 +56.9%
Contains more Vitamin B3 +33.8%
Contains more Folate +66.7%
Contains more Vitamin K +89.5%
Equal in Vitamin B2 - 0.113
Equal in Vitamin B5 - 1.068
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 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin B6 +48.7%
Contains more Vitamin A +11.1%
Contains more Vitamin E +1216.7%
Contains more Vitamin B1 +56.9%
Contains more Vitamin B3 +33.8%
Contains more Folate +66.7%
Contains more Vitamin K +89.5%
Equal in Vitamin B2 - 0.113
Equal in Vitamin B5 - 1.068

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

All nutrients comparison - raw data values

Nutrient Bulgur Spelt Opinion
Net carbs 63.37g 59.49g Bulgur
Protein 12.29g 14.57g Spelt
Fats 1.33g 2.43g Spelt
Carbs 75.87g 70.19g Bulgur
Calories 342kcal 338kcal Bulgur
Starch g 53.92g Spelt
Fructose g 0.24g Spelt
Sugar 0.41g 6.82g Bulgur
Fiber 12.5g 10.7g Bulgur
Calcium 35mg 27mg Bulgur
Iron 2.46mg 4.44mg Spelt
Magnesium 164mg 136mg Bulgur
Phosphorus 300mg 401mg Spelt
Potassium 410mg 388mg Bulgur
Sodium 17mg 8mg Spelt
Zinc 1.93mg 3.28mg Spelt
Copper 0.335mg 0.511mg Spelt
Vitamin A 9IU 10IU Spelt
Vitamin E 0.06mg 0.79mg Spelt
Vitamin D 0IU IU Bulgur
Vitamin D 0µg µg Bulgur
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.364mg Spelt
Vitamin B2 0.115mg 0.113mg Bulgur
Vitamin B3 5.114mg 6.843mg Spelt
Vitamin B5 1.045mg 1.068mg Spelt
Vitamin B6 0.342mg 0.23mg Bulgur
Folate 27µg 45µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 3.6µg Spelt
Tryptophan 0.19mg 0.132mg Bulgur
Threonine 0.354mg 0.443mg Spelt
Isoleucine 0.455mg 0.552mg Spelt
Leucine 0.83mg 1.07mg Spelt
Lysine 0.339mg 0.409mg Spelt
Methionine 0.19mg 0.258mg Spelt
Phenylalanine 0.58mg 0.737mg Spelt
Valine 0.554mg 0.681mg Spelt
Histidine 0.285mg 0.36mg Spelt
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.232g 0.406g Bulgur
Monounsaturated Fat 0.173g 0.445g Spelt
Polyunsaturated fat 0.541g 1.258g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Spelt
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
35
Spelt
Mineral Summary Score
69
Bulgur
92
Spelt

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
87%
Spelt
Carbohydrates
76%
Bulgur
70%
Spelt
Fats
6%
Bulgur
11%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 9mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 6.41g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.174g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.