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Spaghetti vs. Bulgur — In-Depth Nutrition Comparison

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The main differences between Spaghetti and Bulgur

  • Spaghetti has more Selenium, however, Bulgur has more Manganese, Fiber, and Iron.
  • Daily need coverage for Selenium from Spaghetti is 47% higher.

Food types used in this article are Pasta, cooked, unenriched, without added salt and Bulgur, cooked.

Infographic

Spaghetti vs Bulgur 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.
Contains more Phosphorus +45%
Contains less Sodium -80%
Contains more Copper +33.3%
Contains more Selenium +4300%
Contains more Calcium +42.9%
Contains more Iron +92%
Contains more Magnesium +77.8%
Contains more Potassium +54.5%
Contains more Zinc +11.8%
Contains more Manganese +89.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Phosphorus +45%
Contains less Sodium -80%
Contains more Copper +33.3%
Contains more Selenium +4300%
Contains more Calcium +42.9%
Contains more Iron +92%
Contains more Magnesium +77.8%
Contains more Potassium +54.5%
Contains more Zinc +11.8%
Contains more Manganese +89.1%

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.
:
8
Bulgur
Contains more Vitamin E +500%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +185%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B6 +69.4%
Contains more Folate +157.1%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin E +500%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +185%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B6 +69.4%
Contains more Folate +157.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +88.3%
Contains more Fats +287.5%
Contains more Carbs +66.1%
Contains more Water +25.2%
Contains more Other +21.4%
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +88.3%
Contains more Fats +287.5%
Contains more Carbs +66.1%
Contains more Water +25.2%
Contains more Other +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +322.6%
Contains more Polyunsaturated fat +232.7%
Contains less Saturated Fat -76.1%
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +322.6%
Contains more Polyunsaturated fat +232.7%
Contains less Saturated Fat -76.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spaghetti Bulgur
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spaghetti Bulgur Opinion
Net carbs 29.06g 14.08g Spaghetti
Protein 5.8g 3.08g Spaghetti
Fats 0.93g 0.24g Spaghetti
Carbs 30.86g 18.58g Spaghetti
Calories 158kcal 83kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g 0.1g Bulgur
Fiber 1.8g 4.5g Bulgur
Calcium 7mg 10mg Bulgur
Iron 0.5mg 0.96mg Bulgur
Magnesium 18mg 32mg Bulgur
Phosphorus 58mg 40mg Spaghetti
Potassium 44mg 68mg Bulgur
Sodium 1mg 5mg Spaghetti
Zinc 0.51mg 0.57mg Bulgur
Copper 0.1mg 0.075mg Spaghetti
Manganese 0.322mg 0.609mg Bulgur
Selenium 26.4µg 0.6µg Spaghetti
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.06mg 0.01mg Spaghetti
Vitamin B1 0.02mg 0.057mg Bulgur
Vitamin B2 0.02mg 0.028mg Bulgur
Vitamin B3 0.4mg 1mg Bulgur
Vitamin B5 0.112mg 0.344mg Bulgur
Vitamin B6 0.049mg 0.083mg Bulgur
Folate 7µg 18µg Bulgur
Vitamin K 0µg 0.5µg Bulgur
Tryptophan 0.083mg 0.048mg Spaghetti
Threonine 0.206mg 0.089mg Spaghetti
Isoleucine 0.228mg 0.114mg Spaghetti
Leucine 0.44mg 0.208mg Spaghetti
Lysine 0.133mg 0.085mg Spaghetti
Methionine 0.065mg 0.048mg Spaghetti
Phenylalanine 0.297mg 0.145mg Spaghetti
Valine 0.262mg 0.139mg Spaghetti
Histidine 0.132mg 0.071mg Spaghetti
Saturated Fat 0.176g 0.042g Bulgur
Monounsaturated Fat 0.131g 0.031g Spaghetti
Polyunsaturated fat 0.326g 0.098g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
3%
Spaghetti
8%
Bulgur
Minerals Daily Need Coverage Score
30%
Spaghetti
21%
Bulgur

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 4mg)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.4)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.134g)
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)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.