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  6. Spinach raw vs. Bulgur dry

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

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How are Spinach raw and Bulgur dry different?

  • Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, and Vitamin C, however, Bulgur dry is richer in Manganese, Fiber, Phosphorus, Vitamin B3, Copper, and Magnesium.
  • Daily need coverage for Vitamin K from Spinach raw is 401% higher.

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.
Spinach raw
Spinach raw
3
:
7
Bulgur dry
Bulgur dry
Contains more Calcium +182.9%
Contains more Iron +10.2%
Contains more Potassium +36.1%
Contains more Magnesium +107.6%
Contains more Phosphorus +512.2%
Contains less Sodium -78.5%
Contains more Zinc +264.2%
Contains more Copper +157.7%
Contains more Manganese +239.8%
Contains more Selenium +130%
Equal in Iron - 2.46
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Calcium +182.9%
Contains more Iron +10.2%
Contains more Potassium +36.1%
Contains more Magnesium +107.6%
Contains more Phosphorus +512.2%
Contains less Sodium -78.5%
Contains more Zinc +264.2%
Contains more Copper +157.7%
Contains more Manganese +239.8%
Contains more Selenium +130%
Equal in Iron - 2.46

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.
Spinach raw
Spinach raw
6
:
4
Bulgur dry
Bulgur dry
Contains more Vitamin A +104088.9%
Contains more Vitamin E +3283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +64.3%
Contains more Folate +618.5%
Contains more Vitamin K +25315.8%
Contains more Vitamin B1 +197.4%
Contains more Vitamin B3 +606.4%
Contains more Vitamin B5 +1507.7%
Contains more Vitamin B6 +75.4%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Bulgur dry
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 +104088.9%
Contains more Vitamin E +3283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +64.3%
Contains more Folate +618.5%
Contains more Vitamin K +25315.8%
Contains more Vitamin B1 +197.4%
Contains more Vitamin B3 +606.4%
Contains more Vitamin B5 +1507.7%
Contains more Vitamin B6 +75.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Bulgur dry
Bulgur dry
Contains more Water +915.6%
Contains more Other +13.9%
Contains more Protein +329.7%
Contains more Fats +241%
Contains more Carbs +1990.1%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Water +915.6%
Contains more Other +13.9%
Contains more Protein +329.7%
Contains more Fats +241%
Contains more Carbs +1990.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Bulgur dry
Bulgur dry
Contains less Saturated Fat -72.8%
Contains more Monounsaturated Fat +1630%
Contains more Polyunsaturated fat +227.9%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains less Saturated Fat -72.8%
Contains more Monounsaturated Fat +1630%
Contains more Polyunsaturated fat +227.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Bulgur dry
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Bulgur dry Opinion
Net carbs 1.43g 63.37g Bulgur dry
Protein 2.86g 12.29g Bulgur dry
Fats 0.39g 1.33g Bulgur dry
Carbs 3.63g 75.87g Bulgur dry
Calories 23kcal 342kcal Bulgur dry
Fructose 0.15g Spinach raw
Sugar 0.42g 0.41g Bulgur dry
Fiber 2.2g 12.5g Bulgur dry
Calcium 99mg 35mg Spinach raw
Iron 2.71mg 2.46mg Spinach raw
Magnesium 79mg 164mg Bulgur dry
Phosphorus 49mg 300mg Bulgur dry
Potassium 558mg 410mg Spinach raw
Sodium 79mg 17mg Bulgur dry
Zinc 0.53mg 1.93mg Bulgur dry
Copper 0.13mg 0.335mg Bulgur dry
Manganese 0.897mg 3.048mg Bulgur dry
Selenium 1µg 2.3µg Bulgur dry
Vitamin A 9377IU 9IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg 0.06mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.232mg Bulgur dry
Vitamin B2 0.189mg 0.115mg Spinach raw
Vitamin B3 0.724mg 5.114mg Bulgur dry
Vitamin B5 0.065mg 1.045mg Bulgur dry
Vitamin B6 0.195mg 0.342mg Bulgur dry
Folate 194µg 27µg Spinach raw
Vitamin K 482.9µg 1.9µg Spinach raw
Tryptophan 0.039mg 0.19mg Bulgur dry
Threonine 0.122mg 0.354mg Bulgur dry
Isoleucine 0.147mg 0.455mg Bulgur dry
Leucine 0.223mg 0.83mg Bulgur dry
Lysine 0.174mg 0.339mg Bulgur dry
Methionine 0.053mg 0.19mg Bulgur dry
Phenylalanine 0.129mg 0.58mg Bulgur dry
Valine 0.161mg 0.554mg Bulgur dry
Histidine 0.064mg 0.285mg Bulgur dry
Saturated Fat 0.063g 0.232g Spinach raw
Monounsaturated Fat 0.01g 0.173g Bulgur dry
Polyunsaturated fat 0.165g 0.541g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Bulgur dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
29%
Bulgur dry
Minerals Daily Need Coverage Score
45%
Spinach raw
96%
Bulgur dry

Comparison summary

Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.169g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 62mg)
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.
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. 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.