Bulgur vs. Spinach — In-Depth Nutrition Comparison
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Differences between bulgur and spinach
- Bulgur contains less vitamin K, vitamin A, iron, folate, vitamin B2, manganese, vitamin E, magnesium, calcium, and vitamin B6 than spinach.
- Spinach's daily need coverage for vitamin K is 411% higher.
- Spinach has a lower glycemic index. The glycemic index of spinach is 32, while the glycemic index of bulgur is 47.
The food types used in this comparison are Bulgur, cooked and Spinach, cooked, boiled, drained, without salt.
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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 less SodiumSodium | -92.9% |
| Contains more MagnesiumMagnesium | +171.9% |
| Contains more CalciumCalcium | +1260% |
| Contains more PotassiumPotassium | +585.3% |
| Contains more IronIron | +271.9% |
| Contains more CopperCopper | +132% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains more ManganeseManganese | +53.5% |
| Contains more SeleniumSelenium | +150% |
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 B3Vitamin B3 | +104.1% |
| Contains more Vitamin B5Vitamin B5 | +137.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20700% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +742.9% |
| Contains more Vitamin B6Vitamin B6 | +191.6% |
| Contains more Vitamin KVitamin K | +98620% |
| Contains more FolateFolate | +711.1% |
| Contains more CholineCholine | +185.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +395.5% |
| Contains more WaterWater | +17.3% |
| Contains more OtherOther | +432.4% |
~equal in
Protein
~2.97g
~equal in
Fats
~0.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +416.7% |
| Contains more Poly. FatPolyunsaturated fat | +11.2% |
~equal in
Saturated fat
~0.043g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.5µg | 493.6µg | 411% |
| Vitamin A | 0µg | 524µg | 58% |
| Iron | 0.96mg | 3.57mg | 33% |
| Folate | 18µg | 146µg | 32% |
| Vitamin B2 | 0.028mg | 0.236mg | 16% |
| Manganese | 0.609mg | 0.935mg | 14% |
| Vitamin E | 0.01mg | 2.08mg | 14% |
| Calcium | 10mg | 136mg | 13% |
| Magnesium | 32mg | 87mg | 13% |
| Potassium | 68mg | 466mg | 12% |
| Vitamin B6 | 0.083mg | 0.242mg | 12% |
| Copper | 0.075mg | 0.174mg | 11% |
| Vitamin C | 0mg | 9.8mg | 11% |
| Fiber | 4.5g | 2.4g | 8% |
| Carbs | 18.58g | 3.75g | 5% |
| Vitamin B5 | 0.344mg | 0.145mg | 4% |
| Vitamin B3 | 1mg | 0.49mg | 3% |
| Calories | 83kcal | 23kcal | 3% |
| Vitamin B1 | 0.057mg | 0.095mg | 3% |
| Sodium | 5mg | 70mg | 3% |
| Selenium | 0.6µg | 1.5µg | 2% |
| Phosphorus | 40mg | 56mg | 2% |
| Zinc | 0.57mg | 0.76mg | 2% |
| Choline | 6.9mg | 19.7mg | 2% |
| Protein | 3.08g | 2.97g | 0% |
| Fats | 0.24g | 0.26g | 0% |
| Net carbs | 14.08g | 1.35g | N/A |
| Sugar | 0.1g | 0.43g | N/A |
| Saturated fat | 0.042g | 0.043g | 0% |
| Monounsaturated fat | 0.031g | 0.006g | 0% |
| Polyunsaturated fat | 0.098g | 0.109g | 0% |
| Tryptophan | 0.048mg | 0.04mg | 0% |
| Threonine | 0.089mg | 0.127mg | 0% |
| Isoleucine | 0.114mg | 0.152mg | 0% |
| Leucine | 0.208mg | 0.231mg | 0% |
| Lysine | 0.085mg | 0.182mg | 0% |
| Methionine | 0.048mg | 0.055mg | 0% |
| Phenylalanine | 0.145mg | 0.134mg | 0% |
| Valine | 0.139mg | 0.168mg | 0% |
| Histidine | 0.071mg | 0.066mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
135%
Minerals Daily Need Coverage Score
21%
52%
Comparison summary
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 15)
Which food is cheaper?
Spinach is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Bulgur is lower in Saturated fat (difference - 0.00099999999999999g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)