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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 from Spelt is 21% higher.
  • Bulgur has 7 times less Selenium than Spelt. Spelt has 4µg of Selenium, while Bulgur has 0.6µg.

Food types used in this article are Spelt, cooked and Bulgur, cooked.

Infographic

Spelt 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.
Spelt
8
:
0
Bulgur
Contains more Iron +74%
Contains more Magnesium +53.1%
Contains more Phosphorus +275%
Contains more Potassium +110.3%
Contains more Zinc +119.3%
Contains more Copper +186.7%
Contains more Manganese +79.1%
Contains more Selenium +566.7%
Equal in Calcium - 10
Equal in Sodium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Iron +74%
Contains more Magnesium +53.1%
Contains more Phosphorus +275%
Contains more Potassium +110.3%
Contains more Zinc +119.3%
Contains more Copper +186.7%
Contains more Manganese +79.1%
Contains more Selenium +566.7%
Equal in Calcium - 10
Equal in Sodium - 5

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
5
:
5
Bulgur
Contains more Vitamin A +100%
Contains more Vitamin E +2500%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B3 +157%
Contains more Folate +38.5%
Equal in Vitamin B2 - 0.028
Equal in Vitamin B6 - 0.083
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 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 A +100%
Contains more Vitamin E +2500%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B3 +157%
Contains more Folate +38.5%
Equal in Vitamin B2 - 0.028
Equal in Vitamin B6 - 0.083

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
4
:
1
Bulgur
Contains more Protein +78.6%
Contains more Fats +254.2%
Contains more Carbs +42.3%
Contains more Other +91.2%
Contains more Water +16.8%
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 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 +78.6%
Contains more Fats +254.2%
Contains more Carbs +42.3%
Contains more Other +91.2%
Contains more Water +16.8%

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
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Bulgur Opinion
Net carbs 22.54g 14.08g Spelt
Protein 5.5g 3.08g Spelt
Fats 0.85g 0.24g Spelt
Carbs 26.44g 18.58g Spelt
Calories 127kcal 83kcal Spelt
Starch 19.57g Spelt
Sugar 0.1g Spelt
Fiber 3.9g 4.5g Bulgur
Calcium 10mg 10mg
Iron 1.67mg 0.96mg Spelt
Magnesium 49mg 32mg Spelt
Phosphorus 150mg 40mg Spelt
Potassium 143mg 68mg Spelt
Sodium 5mg 5mg
Zinc 1.25mg 0.57mg Spelt
Copper 0.215mg 0.075mg Spelt
Manganese 1.091mg 0.609mg Spelt
Selenium 4µg 0.6µg Spelt
Vitamin A 4IU 2IU Spelt
Vitamin E 0.26mg 0.01mg Spelt
Vitamin B1 0.103mg 0.057mg Spelt
Vitamin B2 0.03mg 0.028mg Spelt
Vitamin B3 2.57mg 1mg Spelt
Vitamin B5 0.344mg Bulgur
Vitamin B6 0.08mg 0.083mg Bulgur
Folate 13µg 18µg Bulgur
Vitamin K 0.5µg Bulgur
Tryptophan 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.085mg Bulgur
Methionine 0.048mg Bulgur
Phenylalanine 0.145mg Bulgur
Valine 0.139mg Bulgur
Histidine 0.071mg Bulgur
Saturated Fat 0.042g Spelt
Monounsaturated Fat 0.031g Bulgur
Polyunsaturated fat 0.098g Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt 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
10%
Spelt
8%
Bulgur
Minerals Daily Need Coverage Score
45%
Spelt
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 16)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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/169746/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.