Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Bulgur dry

Spinach raw vs. Bulgur dry — In-Depth Nutrition Comparison

Compare

How are spinach raw and bulgur dry different?

  • Spinach raw is higher in vitamin K, vitamin A, folate, and vitamin C; however, bulgur dry is richer in manganese, fiber, phosphorus, vitamin B3, copper, and magnesium.
  • Daily need coverage for vitamin K for spinach raw is 401% higher.
  • Spinach raw has a lower glycemic index (32) than bulgur dry (47).

Spinach, raw and Bulgur, dry are the varieties used in this article.

Infographic

Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 CalciumCalcium +182.9%
Contains more PotassiumPotassium +36.1%
Contains more MagnesiumMagnesium +107.6%
Contains more CopperCopper +157.7%
Contains more ZincZinc +264.2%
Contains more PhosphorusPhosphorus +512.2%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +239.8%
Contains more SeleniumSelenium +130%
~equal in Iron ~2.46mg

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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3283.3%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin KVitamin K +25315.8%
Contains more FolateFolate +618.5%
Contains more Vitamin B1Vitamin B1 +197.4%
Contains more Vitamin B3Vitamin B3 +606.4%
Contains more Vitamin B5Vitamin B5 +1507.7%
Contains more Vitamin B6Vitamin B6 +75.4%
Contains more CholineCholine +45.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Bulgur dry DV% diff.
Vitamin K 482.9µg 1.9µg 401%
Manganese 0.897mg 3.048mg 94%
Vitamin A 469µg 0µg 52%
Folate 194µg 27µg 42%
Fiber 2.2g 12.5g 41%
Phosphorus 49mg 300mg 36%
Vitamin C 28.1mg 0mg 31%
Vitamin B3 0.724mg 5.114mg 27%
Carbs 3.63g 75.87g 24%
Copper 0.13mg 0.335mg 23%
Magnesium 79mg 164mg 20%
Vitamin B5 0.065mg 1.045mg 20%
Protein 2.86g 12.29g 19%
Calories 23kcal 342kcal 16%
Vitamin E 2.03mg 0.06mg 13%
Vitamin B1 0.078mg 0.232mg 13%
Zinc 0.53mg 1.93mg 13%
Vitamin B6 0.195mg 0.342mg 11%
Vitamin B2 0.189mg 0.115mg 6%
Calcium 99mg 35mg 6%
Potassium 558mg 410mg 4%
Sodium 79mg 17mg 3%
Polyunsaturated fat 0.165g 0.541g 3%
Iron 2.71mg 2.46mg 3%
Choline 19.3mg 28.1mg 2%
Selenium 1µg 2.3µg 2%
Saturated fat 0.063g 0.232g 1%
Fats 0.39g 1.33g 1%
Net carbs 1.43g 63.37g N/A
Sugar 0.42g 0.41g N/A
Monounsaturated fat 0.01g 0.173g 0%
Tryptophan 0.039mg 0.19mg 0%
Threonine 0.122mg 0.354mg 0%
Isoleucine 0.147mg 0.455mg 0%
Leucine 0.223mg 0.83mg 0%
Lysine 0.174mg 0.339mg 0%
Methionine 0.053mg 0.19mg 0%
Phenylalanine 0.129mg 0.58mg 0%
Valine 0.161mg 0.554mg 0%
Histidine 0.064mg 0.285mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 WaterWater +915.6%
Contains more OtherOther +13.9%
Contains more ProteinProtein +329.7%
Contains more FatsFats +241%
Contains more CarbsCarbs +1990.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 less Sat. FatSaturated fat -72.8%
Contains more Mono. FatMonounsaturated fat +1630%
Contains more Poly. FatPolyunsaturated fat +227.9%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.