Bulgur vs Spelt: Difference & Similarities

Bulgur and spelt belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare bulgur and spelt and help you learn more about their similarities and differences.
Bulgur
Bulgur (Triticum aestivum) is a type of whole wheat that is made by steaming, drying, and then coarsely grinding wheat berries.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Bulgur is a staple ingredient in Middle Eastern and Mediterranean cuisines, often used in dishes such as tabbouleh and kibbeh. It can also be used in soups, stews, and as a stuffing. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Bulgur is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Bulgur is an excellent source of Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
Spelt
Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.
Bulgur vs Spelt Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing bulgur vs spelt.
This comparison will start by comparing the caloric value of bulgur and spelt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Bulgur | Spelt | |
---|---|---|
Energy | 342 kcal | 338 kcal |
Carbs | 75.9 g | 70.2 g |
Sugar | 0.41 g | 6.82 g |
Fiber | 12.5 g | 10.7 g |
Protein | 12.3 g | 14.6 g |
Fat | 1.33 g | 2.43 g |
Saturated Fat | 0.232 g | 0.406 g |
Bulgur vs Spelt Calories
Most calories in grains come from carbs.
Comparing spelt vs bulgur for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 342 calories per 100 grams of bulgur.
However, both bulgur and spelt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Bulgur vs Spelt Protein
Grains and most grain products, including bulgur and spelt, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Spelt offers around 16% more protein than bulgur.
Spelt has 14.6 grams of protein per 100 grams, while bulgur has 12.3 grams of protein per 100 grams.
Bulgur vs Spelt Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in bulgur and spelt.
The total amount of carbohydrates is around 8% higher in bulgur than in spelt. It has 75.9 grams per 100 grams, compared to 70.2 grams in spelt.
There’s less sugar in bulgur than in spelt, 94% precisely.
That said, 100 grams of bulgur contains 0.4 grams of sugar, while the same amount of spelt contains 6.8 grams.
Lastly, let’s take a look at the dietary fiber in bulgur and spelt.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 12.5 grams of fiber per 100 grams, bulgur is a better source of fiber than spelt which bulgur offers 10.7 grams per 100 gram portion.
Bulgur vs Spelt Fats
Like most other grains, bulgur and spelt are low in fat.
Fats in bulgur and spelt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in bulgur and spelt:
- Bulgur: 1.3 grams per 100 grams
- Spelt: 2.4 per 100 grams
Speaking of saturated fats, bulgur is 50% lower in saturated fats.
Bulgur and spelt contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Bulgur vs Spelt Vitamins Content
This section will discuss the vitamin content of bulgur and spelt.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Bulgur has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.
However, spelt has a higher amount of vitamin B2 (Riboflavin), and vitamin B6 (Pyroxidine).
Bulgur and spelt contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins bulgur and spelt contain side by side, so you can easily compare them.
Bulgur | Spelt | |
---|---|---|
Vitamin A | 9 IU | 10 IU |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.232 mg | 0.364 mg |
Vitamin B2 (Riboflavin) | 0.115 mg | 0.113 mg |
Vitamin B3 (Niacin) | 5.11 mg | 6.84 mg |
Vitamin B5 (Pantothenic acid) | 1.04 mg | 1.07 mg |
Vitamin B6 (Pyroxidine) | 0.342 mg | 0.23 mg |
Vitamin B9 (Folate) | 27 µg | 45 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.06 mg | 0.79 mg |
Vitamin K | 1.9 µg | 3.6 µg |
Bulgur vs Spelt Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the bulgur and spelt comparison focuses on their mineral content.
Bulgur is a better source of copper, iron, phosphorus, selenium, and zinc than spelt.
On the other hand, spelt is a higher amount of calcium, magnesium, manganese, potassium, and sodium.
Bulgur and spelt contain the same amount of fluoride.
Check out the table below to learn how bulgur and spelt compare when it comes to mineral content.
Bulgur | Spelt | |
---|---|---|
Calcium | 35 mg | 27 mg |
Copper | 0.335 mg | 0.511 mg |
Fluoride | 0 | 0 |
Iron | 2.46 mg | 4.44 mg |
Magnesium | 164 mg | 136 mg |
Manganese | 3.05 mg | 2.98 mg |
Phosphorus | 300 mg | 401 mg |
Potassium | 410 mg | 388 mg |
Selenium | 2.3 µg | 11.7 µg |
Sodium | 17 mg | 8 mg |
Zinc | 1.93 mg | 3.28 mg |
The Final Word
This article highlighted the similarities and differences between bulgur and spelt.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
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Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
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Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
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