Bulgur vs. Spelt — In-Depth Nutrition Comparison
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The main differences between bulgur and spelt
- Bulgur contains less manganese, phosphorus, copper, vitamin B3, iron, selenium, zinc, and protein than spelt.
- Daily need coverage for manganese for spelt is 21% higher.
- Spelt has a higher glycemic index than bulgur.
Food types used in this article are Bulgur, cooked and Spelt, cooked.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +53.1% |
| Contains more PotassiumPotassium | +110.3% |
| Contains more IronIron | +74% |
| Contains more CopperCopper | +186.7% |
| Contains more ZincZinc | +119.3% |
| Contains more PhosphorusPhosphorus | +275% |
| Contains more ManganeseManganese | +79.1% |
| Contains more SeleniumSelenium | +566.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +38.5% |
| Contains more Vitamin EVitamin E | +2500% |
| Contains more Vitamin B1Vitamin B1 | +80.7% |
| Contains more Vitamin B3Vitamin B3 | +157% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.609mg | 1.091mg | 21% |
| Copper | 0.075mg | 0.215mg | 16% |
| Phosphorus | 40mg | 150mg | 16% |
| Vitamin B3 | 1mg | 2.57mg | 10% |
| Iron | 0.96mg | 1.67mg | 9% |
| Starch | 19.57g | 8% | |
| Vitamin B5 | 0.344mg | 7% | |
| Zinc | 0.57mg | 1.25mg | 6% |
| Selenium | 0.6µg | 4µg | 6% |
| Protein | 3.08g | 5.5g | 5% |
| Magnesium | 32mg | 49mg | 4% |
| Vitamin B1 | 0.057mg | 0.103mg | 4% |
| Carbs | 18.58g | 26.44g | 3% |
| Calories | 83kcal | 127kcal | 2% |
| Potassium | 68mg | 143mg | 2% |
| Fiber | 4.5g | 3.9g | 2% |
| Vitamin E | 0.01mg | 0.26mg | 2% |
| Fats | 0.24g | 0.85g | 1% |
| Folate | 18µg | 13µg | 1% |
| Choline | 6.9mg | 1% | |
| Polyunsaturated fat | 0.098g | 1% | |
| Protein per 100 calories | 3.7g | 4.3g | N/A |
| Calories per 10 g protein | 269kcal | 231kcal | N/A |
| Weight per 100 calories | 120g | 79g | N/A |
| Net carbs | 14.08g | 22.54g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Sugar | 0.1g | N/A | |
| Sodium | 5mg | 5mg | 0% |
| Vitamin B2 | 0.028mg | 0.03mg | 0% |
| Vitamin B6 | 0.083mg | 0.08mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.042g | 0% | |
| Monounsaturated fat | 0.031g | 0% | |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.089mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.208mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.048mg | 0% | |
| Phenylalanine | 0.145mg | 0% | |
| Valine | 0.139mg | 0% | |
| Histidine | 0.071mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +16.8% |
| Contains more ProteinProtein | +78.6% |
| Contains more FatsFats | +254.2% |
| Contains more CarbsCarbs | +42.3% |
