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Spelt vs Bulgur - In-Depth Nutrition Comparison

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Important differences between Spelt and Bulgur

  • Spelt has more Iron, Copper, Selenium, Phosphorus, Zinc, Vitamin B1, and Vitamin B3, however Bulgur 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. Spelt contains 11.7µg of Selenium, while Bulgur contains 2.3µg.

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

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Spelt vs Bulgur infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
5
:
3
Bulgur
Contains more Iron +80.5%
Contains more Copper +52.5%
Contains more Zinc +69.9%
Contains more Phosphorus +33.7%
Contains less Sodium -52.9%
Contains more Calcium +29.6%
Contains more Magnesium +20.6%
Equal in Potassium - 410
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +80.5%
Contains more Copper +52.5%
Contains more Zinc +69.9%
Contains more Phosphorus +33.7%
Contains less Sodium -52.9%
Contains more Calcium +29.6%
Contains more Magnesium +20.6%
Equal in Potassium - 410

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
7
:
3
Bulgur
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 Vitamin K +89.5%
Contains more Folate +66.7%
Contains more Vitamin B6 +48.7%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.115
Equal in Vitamin B5 - 1.045
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
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 Vitamin K +89.5%
Contains more Folate +66.7%
Contains more Vitamin B6 +48.7%
Equal in Vitamin A - 9
Equal in Vitamin B2 - 0.115
Equal in Vitamin B5 - 1.045

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
29
Bulgur
Mineral Summary Score
92
Spelt
69
Bulgur

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
74%
Bulgur
Carbohydrates
70%
Spelt
76%
Bulgur
Fats
11%
Spelt
6%
Bulgur

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Bulgur
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Bulgur
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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

All nutrients comparison - raw data values

Nutrient Spelt Bulgur Opinion
Calories 338 342 Bulgur
Protein 14.57 12.29 Spelt
Fats 2.43 1.33 Spelt
Vitamin C 0 0
Carbs 70.19 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 Bulgur
Iron 4.44 2.46 Spelt
Calcium 27 35 Bulgur
Potassium 388 410 Bulgur
Magnesium 136 164 Bulgur
Sugar 6.82 0.41 Bulgur
Fiber 10.7 12.5 Bulgur
Copper 0.511 0.335 Spelt
Zinc 3.28 1.93 Spelt
Starch 53.92 Spelt
Phosphorus 401 300 Spelt
Sodium 8 17 Spelt
Vitamin A 10 9 Spelt
Vitamin E 0.79 0.06 Spelt
Vitamin D 0 Bulgur
Vitamin B1 0.364 0.232 Spelt
Vitamin B2 0.113 0.115 Bulgur
Vitamin B3 6.843 5.114 Spelt
Vitamin B5 1.068 1.045 Spelt
Vitamin B6 0.23 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 3.6 1.9 Spelt
Folate 45 27 Spelt
Trans Fat
Saturated Fat 0.406 0.232 Bulgur
Monounsaturated Fat 0.445 0.173 Spelt
Polyunsaturated fat 1.258 0.541 Spelt
Tryptophan 0.132 0.19 Bulgur
Threonine 0.443 0.354 Spelt
Isoleucine 0.552 0.455 Spelt
Leucine 1.07 0.83 Spelt
Lysine 0.409 0.339 Spelt
Methionine 0.258 0.19 Spelt
Phenylalanine 0.737 0.58 Spelt
Valine 0.681 0.554 Spelt
Histidine 0.36 0.285 Spelt
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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