Bulgur vs. Spelt — In-Depth Nutrition Comparison
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The main differences between bulgur and spelt
- Bulgur contains less manganese, phosphorus, copper, vitamin B3, iron, selenium, and zinc than spelt.
- Daily need coverage for manganese for spelt is 21% higher.
- Spelt has a higher glycemic index than bulgur.
Food types used in this article are Bulgur, cooked and Spelt, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +53.1% |
| Contains more PotassiumPotassium | +110.3% |
| Contains more IronIron | +74% |
| Contains more CopperCopper | +186.7% |
| Contains more ZincZinc | +119.3% |
| Contains more PhosphorusPhosphorus | +275% |
| Contains more ManganeseManganese | +79.1% |
| Contains more SeleniumSelenium | +566.7% |
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.
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +38.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +2500% |
| Contains more Vitamin B1Vitamin B1 | +80.7% |
| Contains more Vitamin B3Vitamin B3 | +157% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.609mg | 1.091mg | 21% |
| Phosphorus | 40mg | 150mg | 16% |
| Copper | 0.075mg | 0.215mg | 16% |
| Vitamin B3 | 1mg | 2.57mg | 10% |
| Iron | 0.96mg | 1.67mg | 9% |
| Starch | 19.57g | 8% | |
| Vitamin B5 | 0.344mg | 7% | |
| Selenium | 0.6µg | 4µg | 6% |
| Zinc | 0.57mg | 1.25mg | 6% |
| Protein | 3.08g | 5.5g | 5% |
| Vitamin B1 | 0.057mg | 0.103mg | 4% |
| Magnesium | 32mg | 49mg | 4% |
| Carbs | 18.58g | 26.44g | 3% |
| Vitamin E | 0.01mg | 0.26mg | 2% |
| Calories | 83kcal | 127kcal | 2% |
| Fiber | 4.5g | 3.9g | 2% |
| Potassium | 68mg | 143mg | 2% |
| Polyunsaturated fat | 0.098g | 1% | |
| Fats | 0.24g | 0.85g | 1% |
| Folate | 18µg | 13µg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 14.08g | 22.54g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Sugar | 0.1g | N/A | |
| Sodium | 5mg | 5mg | 0% |
| Vitamin B2 | 0.028mg | 0.03mg | 0% |
| Vitamin B6 | 0.083mg | 0.08mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.042g | 0% | |
| Monounsaturated fat | 0.031g | 0% | |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.089mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.208mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.145mg | 0% | |
| Valine | 0.139mg | 0% | |
| Histidine | 0.071mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +16.8% |
| Contains more ProteinProtein | +78.6% |
| Contains more FatsFats | +254.2% |
| Contains more CarbsCarbs | +42.3% |
| Contains more OtherOther | +91.2% |
