Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Spelt vs Bulgur - In-Depth Nutrition Comparison

Compare

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.

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" 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 Phosphorus +33.7%
Contains less Sodium -52.9%
Contains more Zinc +69.9%
Contains more Copper +52.5%
Contains more Calcium +29.6%
Contains more Magnesium +20.6%
Equal in Potassium - 410
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
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 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 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
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%
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

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

All nutrients comparison - raw data values

Nutrient Spelt Bulgur Opinion
Net carbs 59.49g 63.37g Bulgur
Protein 14.57g 12.29g Spelt
Fats 2.43g 1.33g Spelt
Carbs 70.19g 75.87g Bulgur
Calories 338kcal 342kcal Bulgur
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g 0.41g Bulgur
Fiber 10.7g 12.5g Bulgur
Calcium 27mg 35mg Bulgur
Iron 4.44mg 2.46mg Spelt
Magnesium 136mg 164mg Bulgur
Phosphorus 401mg 300mg Spelt
Potassium 388mg 410mg Bulgur
Sodium 8mg 17mg Spelt
Zinc 3.28mg 1.93mg Spelt
Copper 0.511mg 0.335mg Spelt
Vitamin A 10IU 9IU Spelt
Vitamin E 0.79mg 0.06mg Spelt
Vitamin D IU 0IU Bulgur
Vitamin D µg 0µg Bulgur
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.232mg Spelt
Vitamin B2 0.113mg 0.115mg Bulgur
Vitamin B3 6.843mg 5.114mg Spelt
Vitamin B5 1.068mg 1.045mg Spelt
Vitamin B6 0.23mg 0.342mg Bulgur
Folate 45µg 27µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 3.6µg 1.9µg Spelt
Tryptophan 0.132mg 0.19mg Bulgur
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.406g 0.232g Bulgur
Monounsaturated Fat 0.445g 0.173g Spelt
Polyunsaturated fat 1.258g 0.541g Spelt

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

People also compare

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

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.

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.