Spinach vs. Bulgur — In-Depth Nutrition Comparison
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Differences between spinach and bulgur
- Bulgur contains less vitamin K, vitamin A, iron, folate, vitamin B2, manganese, vitamin E, magnesium, calcium, and vitamin B6 than spinach.
- Spinach's daily need coverage for vitamin K is 411% higher.
- Bulgur contains 5241 times less vitamin A than spinach. Spinach contains 10481IU of vitamin A, while bulgur contains 2IU.
- Spinach has a lower glycemic index. The glycemic index of spinach is 32, while the glycemic index of bulgur is 47.
The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Bulgur, cooked.
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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 MagnesiumMagnesium | +171.9% |
| Contains more CalciumCalcium | +1260% |
| Contains more PotassiumPotassium | +585.3% |
| Contains more IronIron | +271.9% |
| Contains more CopperCopper | +132% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains more ManganeseManganese | +53.5% |
| Contains more SeleniumSelenium | +150% |
| Contains less SodiumSodium | -92.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20700% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +742.9% |
| Contains more Vitamin B6Vitamin B6 | +191.6% |
| Contains more Vitamin KVitamin K | +98620% |
| Contains more FolateFolate | +711.1% |
| Contains more CholineCholine | +185.5% |
| Contains more Vitamin B3Vitamin B3 | +104.1% |
| Contains more Vitamin B5Vitamin B5 | +137.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 0.5µg | 411% |
| Vitamin A | 524µg | 0µg | 58% |
| Iron | 3.57mg | 0.96mg | 33% |
| Folate | 146µg | 18µg | 32% |
| Vitamin B2 | 0.236mg | 0.028mg | 16% |
| Manganese | 0.935mg | 0.609mg | 14% |
| Vitamin E | 2.08mg | 0.01mg | 14% |
| Calcium | 136mg | 10mg | 13% |
| Magnesium | 87mg | 32mg | 13% |
| Potassium | 466mg | 68mg | 12% |
| Vitamin B6 | 0.242mg | 0.083mg | 12% |
| Copper | 0.174mg | 0.075mg | 11% |
| Vitamin C | 9.8mg | 0mg | 11% |
| Fiber | 2.4g | 4.5g | 8% |
| Carbs | 3.75g | 18.58g | 5% |
| Vitamin B5 | 0.145mg | 0.344mg | 4% |
| Vitamin B3 | 0.49mg | 1mg | 3% |
| Calories | 23kcal | 83kcal | 3% |
| Vitamin B1 | 0.095mg | 0.057mg | 3% |
| Sodium | 70mg | 5mg | 3% |
| Selenium | 1.5µg | 0.6µg | 2% |
| Phosphorus | 56mg | 40mg | 2% |
| Zinc | 0.76mg | 0.57mg | 2% |
| Choline | 19.7mg | 6.9mg | 2% |
| Protein | 2.97g | 3.08g | 0% |
| Fats | 0.26g | 0.24g | 0% |
| Net carbs | 1.35g | 14.08g | N/A |
| Sugar | 0.43g | 0.1g | N/A |
| Saturated fat | 0.043g | 0.042g | 0% |
| Monounsaturated fat | 0.006g | 0.031g | 0% |
| Polyunsaturated fat | 0.109g | 0.098g | 0% |
| Tryptophan | 0.04mg | 0.048mg | 0% |
| Threonine | 0.127mg | 0.089mg | 0% |
| Isoleucine | 0.152mg | 0.114mg | 0% |
| Leucine | 0.231mg | 0.208mg | 0% |
| Lysine | 0.182mg | 0.085mg | 0% |
| Methionine | 0.055mg | 0.048mg | 0% |
| Phenylalanine | 0.134mg | 0.145mg | 0% |
| Valine | 0.168mg | 0.139mg | 0% |
| Histidine | 0.066mg | 0.071mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +17.3% |
| Contains more OtherOther | +432.4% |
| Contains more CarbsCarbs | +395.5% |
~equal in
Protein
~3.08g
~equal in
Fats
~0.24g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +11.2% |
| Contains more Mono. FatMonounsaturated fat | +416.7% |
~equal in
Saturated fat
~0.042g
