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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.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of bulgur dry is 47.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more IronIron +80.5%
Contains more CopperCopper +52.5%
Contains more ZincZinc +69.9%
Contains more PhosphorusPhosphorus +33.7%
Contains less SodiumSodium -52.9%
Contains more SeleniumSelenium +408.7%
Contains more MagnesiumMagnesium +20.6%
Contains more CalciumCalcium +29.6%
~equal in Potassium ~410mg
~equal in Manganese ~3.048mg

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
5
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin EVitamin E +1216.7%
Contains more Vitamin B1Vitamin B1 +56.9%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin KVitamin K +89.5%
Contains more FolateFolate +66.7%
Contains more Vitamin B6Vitamin B6 +48.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.115mg
~equal in Vitamin B5 ~1.045mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Bulgur dry DV% diff.
Iron 4.44mg 2.46mg 25%
Starch 53.92g 22%
Copper 0.511mg 0.335mg 20%
Selenium 11.7µg 2.3µg 17%
Phosphorus 401mg 300mg 14%
Zinc 3.28mg 1.93mg 12%
Vitamin B3 6.843mg 5.114mg 11%
Vitamin B1 0.364mg 0.232mg 11%
Vitamin B6 0.23mg 0.342mg 9%
Magnesium 136mg 164mg 7%
Fiber 10.7g 12.5g 7%
Protein 14.57g 12.29g 5%
Folate 45µg 27µg 5%
Polyunsaturated fat 1.258g 0.541g 5%
Choline 28.1mg 5%
Vitamin E 0.79mg 0.06mg 5%
Manganese 2.983mg 3.048mg 3%
Carbs 70.19g 75.87g 2%
Fats 2.43g 1.33g 2%
Vitamin K 3.6µg 1.9µg 1%
Saturated fat 0.406g 0.232g 1%
Monounsaturated fat 0.445g 0.173g 1%
Potassium 388mg 410mg 1%
Calcium 27mg 35mg 1%
Calories 338kcal 342kcal 0%
Net carbs 59.49g 63.37g N/A
Sugar 6.82g 0.41g N/A
Sodium 8mg 17mg 0%
Vitamin B2 0.113mg 0.115mg 0%
Vitamin B5 1.068mg 1.045mg 0%
Tryptophan 0.132mg 0.19mg 0%
Threonine 0.443mg 0.354mg 0%
Isoleucine 0.552mg 0.455mg 0%
Leucine 1.07mg 0.83mg 0%
Lysine 0.409mg 0.339mg 0%
Methionine 0.258mg 0.19mg 0%
Phenylalanine 0.737mg 0.58mg 0%
Valine 0.681mg 0.554mg 0%
Histidine 0.36mg 0.285mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +18.6%
Contains more FatsFats +82.7%
Contains more WaterWater +22.4%
Contains more OtherOther +18.5%
~equal in Carbs ~75.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +157.2%
Contains more Poly. FatPolyunsaturated fat +132.5%
Contains less Sat. FatSaturated fat -42.9%

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.