Spelt vs. Bulgur — In-Depth Nutrition Comparison
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The main differences between spelt and bulgur
- Bulgur contains less manganese, phosphorus, copper, vitamin B3, iron, selenium, and zinc than spelt.
- Daily need coverage for manganese for spelt is 21% higher.
- Bulgur has 7 times less selenium than spelt. Spelt has 4µg of selenium, while bulgur has 0.6µg.
- Spelt has a higher glycemic index than bulgur.
Food types used in this article are Spelt, cooked and Bulgur, cooked.
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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 more MagnesiumMagnesium | +53.1% |
| Contains more PotassiumPotassium | +110.3% |
| Contains more IronIron | +74% |
| Contains more CopperCopper | +186.7% |
| Contains more ZincZinc | +119.3% |
| Contains more PhosphorusPhosphorus | +275% |
| Contains more ManganeseManganese | +79.1% |
| Contains more SeleniumSelenium | +566.7% |
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 EVitamin E | +2500% |
| Contains more Vitamin B1Vitamin B1 | +80.7% |
| Contains more Vitamin B3Vitamin B3 | +157% |
| Contains more FolateFolate | +38.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.091mg | 0.609mg | 21% |
| Phosphorus | 150mg | 40mg | 16% |
| Copper | 0.215mg | 0.075mg | 16% |
| Vitamin B3 | 2.57mg | 1mg | 10% |
| Iron | 1.67mg | 0.96mg | 9% |
| Starch | 19.57g | 8% | |
| Vitamin B5 | 0.344mg | 7% | |
| Selenium | 4µg | 0.6µg | 6% |
| Zinc | 1.25mg | 0.57mg | 6% |
| Protein | 5.5g | 3.08g | 5% |
| Vitamin B1 | 0.103mg | 0.057mg | 4% |
| Magnesium | 49mg | 32mg | 4% |
| Carbs | 26.44g | 18.58g | 3% |
| Vitamin E | 0.26mg | 0.01mg | 2% |
| Calories | 127kcal | 83kcal | 2% |
| Fiber | 3.9g | 4.5g | 2% |
| Potassium | 143mg | 68mg | 2% |
| Polyunsaturated fat | 0.098g | 1% | |
| Fats | 0.85g | 0.24g | 1% |
| Folate | 13µg | 18µg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 22.54g | 14.08g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Sugar | 0.1g | N/A | |
| Sodium | 5mg | 5mg | 0% |
| Vitamin B2 | 0.03mg | 0.028mg | 0% |
| Vitamin B6 | 0.08mg | 0.083mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.042g | 0% | |
| Monounsaturated fat | 0.031g | 0% | |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.089mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.208mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.145mg | 0% | |
| Valine | 0.139mg | 0% | |
| Histidine | 0.071mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +78.6% |
| Contains more FatsFats | +254.2% |
| Contains more CarbsCarbs | +42.3% |
| Contains more OtherOther | +91.2% |
| Contains more WaterWater | +16.8% |
