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  6. Bulgur vs. Spinach pasta

Bulgur vs. Spinach pasta — In-Depth Nutrition Comparison

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How are bulgur and spinach pasta different?

  • Spinach pasta is higher than bulgur in vitamin B1, folate, iron, vitamin B2, protein, vitamin B6, phosphorus, vitamin B3, and copper.
  • Spinach pasta covers your daily need for vitamin B1 46% more than bulgur.

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

Infographic

Bulgur vs Spinach pasta infographic
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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.
Bulgur
Bulgur
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Contains less SodiumSodium -81.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +96.9%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +300%
Contains more IronIron +243.8%
Contains more CopperCopper +162.7%
Contains more ZincZinc +145.6%
Contains more PhosphorusPhosphorus +270%
Contains more ManganeseManganese +28.2%

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.
Bulgur
Bulgur
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 8.3% 0% 152% 92% 65% 41% 73% 39% 0% 133%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +968.4%
Contains more Vitamin B2Vitamin B2 +1321.4%
Contains more Vitamin B3Vitamin B3 +246%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +279.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +883.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bulgur Spinach pasta DV% diff.
Vitamin B1 0.057mg 0.609mg 46%
Folate 18µg 177µg 40%
Iron 0.96mg 3.3mg 29%
Vitamin B2 0.028mg 0.398mg 28%
Cholesterol 0mg 73mg 24%
Fiber 4.5g 18%
Vitamin B6 0.083mg 0.315mg 18%
Protein 3.08g 11.26g 16%
Phosphorus 40mg 148mg 15%
Vitamin B3 1mg 3.46mg 15%
Copper 0.075mg 0.197mg 14%
Vitamin B12 0µg 0.31µg 13%
Carbs 18.58g 55.72g 12%
Calories 83kcal 289kcal 10%
Zinc 0.57mg 1.4mg 8%
Magnesium 32mg 63mg 7%
Manganese 0.609mg 0.781mg 7%
Vitamin B5 0.344mg 0.688mg 7%
Potassium 68mg 272mg 6%
Fats 0.24g 2.1g 3%
Calcium 10mg 43mg 3%
Vitamin A 0µg 25µg 3%
Saturated fat 0.042g 0.483g 2%
Monounsaturated fat 0.031g 0.659g 2%
Polyunsaturated fat 0.098g 0.467g 2%
Sodium 5mg 27mg 1%
Selenium 0.6µg 1%
Choline 6.9mg 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 269kcal 257kcal N/A
Weight per 100 calories 120g 35g N/A
Unsaturated / Saturated Fat ratio 3.1 2.3 N/A
Net carbs 14.08g 55.72g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.048mg 0.15mg 0%
Threonine 0.089mg 0.352mg 0%
Isoleucine 0.114mg 0.488mg 0%
Leucine 0.208mg 0.813mg 0%
Lysine 0.085mg 0.336mg 0%
Methionine 0.048mg 0.208mg 0%
Phenylalanine 0.145mg 0.56mg 0%
Valine 0.139mg 0.544mg 0%
Histidine 0.071mg 0.237mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Contains more WaterWater +158.3%
Contains more ProteinProtein +265.6%
Contains more FatsFats +775%
Contains more CarbsCarbs +199.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +2025.8%
Contains more Poly. FatPolyunsaturated fat +376.5%

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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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.