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Spinach pasta vs. Bulgur — In-Depth Nutrition Comparison

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How are Spinach pasta and Bulgur different?

  • Spinach pasta is higher than Bulgur in Vitamin B1, Folate, Iron, Vitamin B2, Vitamin B6, Phosphorus, Vitamin B3, Copper, and Vitamin B12.
  • Spinach pasta covers your daily need of Vitamin B1 46% more than Bulgur.

Pasta, fresh-refrigerated, spinach, as purchased and Bulgur, cooked types were used in this article.

Infographic

Spinach pasta 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +330%
Contains more Iron +243.8%
Contains more Magnesium +96.9%
Contains more Phosphorus +270%
Contains more Potassium +300%
Contains more Zinc +145.6%
Contains more Copper +162.7%
Contains more Manganese +28.2%
Contains less Sodium -81.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 124% 45% 64% 24% 4% 39% 66% 102% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +330%
Contains more Iron +243.8%
Contains more Magnesium +96.9%
Contains more Phosphorus +270%
Contains more Potassium +300%
Contains more Zinc +145.6%
Contains more Copper +162.7%
Contains more Manganese +28.2%
Contains less Sodium -81.5%

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.
:
4
Bulgur
Contains more Vitamin A +11950%
Contains more Vitamin B1 +968.4%
Contains more Vitamin B2 +1321.4%
Contains more Vitamin B3 +246%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +279.5%
Contains more Folate +883.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 15% 0% 0% 0% 153% 92% 65% 42% 73% 133% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 4% 2%
Contains more Vitamin A +11950%
Contains more Vitamin B1 +968.4%
Contains more Vitamin B2 +1321.4%
Contains more Vitamin B3 +246%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +279.5%
Contains more Folate +883.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +265.6%
Contains more Fats +775%
Contains more Carbs +199.9%
Contains more Other +141.2%
Contains more Water +158.3%
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 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 +265.6%
Contains more Fats +775%
Contains more Carbs +199.9%
Contains more Other +141.2%
Contains more Water +158.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2025.8%
Contains more Polyunsaturated fat +376.5%
Contains less Saturated Fat -91.3%
30% 41% 29%
Saturated Fat: 0.483 g
Monounsaturated Fat: 0.659 g
Polyunsaturated fat: 0.467 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +2025.8%
Contains more Polyunsaturated fat +376.5%
Contains less Saturated Fat -91.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach pasta Bulgur Opinion
Net carbs 55.72g 14.08g Spinach pasta
Protein 11.26g 3.08g Spinach pasta
Fats 2.1g 0.24g Spinach pasta
Carbs 55.72g 18.58g Spinach pasta
Calories 289kcal 83kcal Spinach pasta
Sugar 0.1g Spinach pasta
Fiber 4.5g Bulgur
Calcium 43mg 10mg Spinach pasta
Iron 3.3mg 0.96mg Spinach pasta
Magnesium 63mg 32mg Spinach pasta
Phosphorus 148mg 40mg Spinach pasta
Potassium 272mg 68mg Spinach pasta
Sodium 27mg 5mg Bulgur
Zinc 1.4mg 0.57mg Spinach pasta
Copper 0.197mg 0.075mg Spinach pasta
Manganese 0.781mg 0.609mg Spinach pasta
Selenium 0.6µg Bulgur
Vitamin A 241IU 2IU Spinach pasta
Vitamin A RAE 25µg 0µg Spinach pasta
Vitamin E 0.01mg Bulgur
Vitamin B1 0.609mg 0.057mg Spinach pasta
Vitamin B2 0.398mg 0.028mg Spinach pasta
Vitamin B3 3.46mg 1mg Spinach pasta
Vitamin B5 0.688mg 0.344mg Spinach pasta
Vitamin B6 0.315mg 0.083mg Spinach pasta
Folate 177µg 18µg Spinach pasta
Vitamin B12 0.31µg 0µg Spinach pasta
Choline 6.9mg Bulgur
Vitamin K 0.5µg Bulgur
Tryptophan 0.15mg 0.048mg Spinach pasta
Threonine 0.352mg 0.089mg Spinach pasta
Isoleucine 0.488mg 0.114mg Spinach pasta
Leucine 0.813mg 0.208mg Spinach pasta
Lysine 0.336mg 0.085mg Spinach pasta
Methionine 0.208mg 0.048mg Spinach pasta
Phenylalanine 0.56mg 0.145mg Spinach pasta
Valine 0.544mg 0.139mg Spinach pasta
Histidine 0.237mg 0.071mg Spinach pasta
Cholesterol 73mg 0mg Bulgur
Saturated Fat 0.483g 0.042g Bulgur
Monounsaturated Fat 0.659g 0.031g Spinach pasta
Polyunsaturated fat 0.467g 0.098g Spinach pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach pasta 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
47%
Spinach pasta
8%
Bulgur
Minerals Daily Need Coverage Score
48%
Spinach pasta
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Spinach pasta
Spinach pasta is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Spinach pasta
Spinach pasta is lower in glycemic index (difference - 47)
Which food is cheaper?
Spinach pasta
Spinach pasta is cheaper (difference - $2)
Which food is richer in minerals?
Spinach pasta
Spinach pasta is relatively richer in minerals
Which food is richer in vitamins?
Spinach pasta
Spinach pasta is relatively richer in vitamins
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Bulgur
Bulgur is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.441g)

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 pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.