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Bulgur vs. Spinach — In-Depth Nutrition Comparison

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Differences between Bulgur and Spinach

  • Bulgur contains less Vitamin K, Vitamin A RAE, 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.

The food types used in this comparison are Bulgur, cooked and Spinach, cooked, boiled, drained, without salt.

Infographic

Bulgur vs Spinach 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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.
Bulgur
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin B3Vitamin B3 +104.1%
Contains more Vitamin B5Vitamin B5 +137.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +523950%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
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
Bulgur
2
25% 18% 57%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
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.
Bulgur Spinach
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur Spinach Opinion
Calories 83kcal 23kcal Bulgur
Protein 3.08g 2.97g Bulgur
Fats 0.24g 0.26g Spinach
Vitamin C 0mg 9.8mg Spinach
Net carbs 14.08g 1.35g Bulgur
Carbs 18.58g 3.75g Bulgur
Magnesium 32mg 87mg Spinach
Calcium 10mg 136mg Spinach
Potassium 68mg 466mg Spinach
Iron 0.96mg 3.57mg Spinach
Sugar 0.1g 0.43g Bulgur
Fiber 4.5g 2.4g Bulgur
Copper 0.075mg 0.174mg Spinach
Zinc 0.57mg 0.76mg Spinach
Phosphorus 40mg 56mg Spinach
Sodium 5mg 70mg Bulgur
Vitamin A 2IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 0.01mg 2.08mg Spinach
Manganese 0.609mg 0.935mg Spinach
Selenium 0.6µg 1.5µg Spinach
Vitamin B1 0.057mg 0.095mg Spinach
Vitamin B2 0.028mg 0.236mg Spinach
Vitamin B3 1mg 0.49mg Bulgur
Vitamin B5 0.344mg 0.145mg Bulgur
Vitamin B6 0.083mg 0.242mg Spinach
Vitamin K 0.5µg 493.6µg Spinach
Folate 18µg 146µg Spinach
Choline 6.9mg 19.7mg Spinach
Saturated Fat 0.042g 0.043g Bulgur
Monounsaturated Fat 0.031g 0.006g Bulgur
Polyunsaturated fat 0.098g 0.109g Spinach
Tryptophan 0.048mg 0.04mg Bulgur
Threonine 0.089mg 0.127mg Spinach
Isoleucine 0.114mg 0.152mg Spinach
Leucine 0.208mg 0.231mg Spinach
Lysine 0.085mg 0.182mg Spinach
Methionine 0.048mg 0.055mg Spinach
Phenylalanine 0.145mg 0.134mg Bulgur
Valine 0.139mg 0.168mg Spinach
Histidine 0.071mg 0.066mg Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Bulgur
170%
Spinach
Minerals Daily Need Coverage Score
21%
Bulgur
52%
Spinach

Comparison summary

Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 15)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.00099999999999999g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.