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  6. Spelt vs. Bulgur dry

Spelt vs. Bulgur dry — In-Depth Nutrition Comparison

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Important differences between Spelt and Bulgur dry

  • Spelt has more Iron, Copper, Selenium, Phosphorus, Zinc, Vitamin B1, and Vitamin B3, however, Bulgur dry is richer in Vitamin B6, Fiber, and Magnesium.
  • Spelt's daily need coverage for Iron is 25% more.
  • Spelt contains 5 times more Selenium than Bulgur dry. Spelt contains 11.7µg of Selenium, while Bulgur dry contains 2.3µg.

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

Infographic

Spelt vs Bulgur dry 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.
Spelt
Spelt
6
:
4
Bulgur dry
Bulgur dry
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%
Contains more Selenium +408.7%
Contains more Calcium +29.6%
Contains more Magnesium +20.6%
Equal in Potassium - 410
Equal in Manganese - 3.048
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
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%
Contains more Selenium +408.7%
Contains more Calcium +29.6%
Contains more Magnesium +20.6%
Equal in Potassium - 410
Equal in Manganese - 3.048

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.
Spelt
Spelt
7
:
3
Bulgur dry
Bulgur dry
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%
Contains more Vitamin B6 +48.7%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.115
Equal in Vitamin B5 - 1.045
Spelt
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%
Bulgur dry
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%
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%
Contains more Vitamin B6 +48.7%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.115
Equal in Vitamin B5 - 1.045

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Bulgur dry
Bulgur dry
Contains more Protein +18.6%
Contains more Fats +82.7%
Contains more Water +22.4%
Contains more Other +18.5%
Equal in Carbs - 75.87
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Protein +18.6%
Contains more Fats +82.7%
Contains more Water +22.4%
Contains more Other +18.5%
Equal in Carbs - 75.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Bulgur dry
Bulgur dry
Contains more Monounsaturated Fat +157.2%
Contains more Polyunsaturated fat +132.5%
Contains less Saturated Fat -42.9%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +157.2%
Contains more Polyunsaturated fat +132.5%
Contains less Saturated Fat -42.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Bulgur dry
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 Spelt Bulgur dry Opinion
Net carbs 59.49g 63.37g Bulgur dry
Protein 14.57g 12.29g Spelt
Fats 2.43g 1.33g Spelt
Carbs 70.19g 75.87g Bulgur dry
Calories 338kcal 342kcal Bulgur dry
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 0.41g Bulgur dry
Fiber 10.7g 12.5g Bulgur dry
Calcium 27mg 35mg Bulgur dry
Iron 4.44mg 2.46mg Spelt
Magnesium 136mg 164mg Bulgur dry
Phosphorus 401mg 300mg Spelt
Potassium 388mg 410mg Bulgur dry
Sodium 8mg 17mg Spelt
Zinc 3.28mg 1.93mg Spelt
Copper 0.511mg 0.335mg Spelt
Manganese 2.983mg 3.048mg Bulgur dry
Selenium 11.7µg 2.3µg Spelt
Vitamin A 10IU 9IU Spelt
Vitamin E 0.79mg 0.06mg Spelt
Vitamin B1 0.364mg 0.232mg Spelt
Vitamin B2 0.113mg 0.115mg Bulgur dry
Vitamin B3 6.843mg 5.114mg Spelt
Vitamin B5 1.068mg 1.045mg Spelt
Vitamin B6 0.23mg 0.342mg Bulgur dry
Folate 45µg 27µg Spelt
Vitamin K 3.6µg 1.9µg Spelt
Tryptophan 0.132mg 0.19mg Bulgur dry
Threonine 0.443mg 0.354mg Spelt
Isoleucine 0.552mg 0.455mg Spelt
Leucine 1.07mg 0.83mg Spelt
Lysine 0.409mg 0.339mg Spelt
Methionine 0.258mg 0.19mg Spelt
Phenylalanine 0.737mg 0.58mg Spelt
Valine 0.681mg 0.554mg Spelt
Histidine 0.36mg 0.285mg Spelt
Saturated Fat 0.406g 0.232g Bulgur dry
Monounsaturated Fat 0.445g 0.173g Spelt
Polyunsaturated fat 1.258g 0.541g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

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
35%
Spelt
29%
Bulgur dry
Minerals Daily Need Coverage Score
119%
Spelt
96%
Bulgur dry

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 dry
Bulgur dry is lower in Sugar (difference - 6.41g)
Which food is lower in Saturated Fat?
Bulgur dry
Bulgur dry is lower in Saturated Fat (difference - 0.174g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry 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

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.