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Plate
Bulgur, cooked Leader
Bulgur, cooked5
VS
Spaghetti, cooked
Spaghetti, cooked3

Bulgur, cooked leads 5–3 · 8 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Bulgur, cooked comes out ahead, winning 5 of 8 nutrient match-ups.

Pick Bulgur, cooked for more fiber, more potassium, more calcium, more iron and more magnesium.

Pick Spaghetti, cooked for more protein, less saturated fat and less sodium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    3.71 g
    5.4 gWIN
  • Carbohydrate
    22.39 g
    18.83 g
  • Fibermore is better
    WIN5.42 g
    1.22 g
  • Total sugarsless is better
    0.12 g
    —
  • Total fat
    0.29 g
    0.13 g
  • Saturated fatless is better
    0.05 g
    0.02 gWIN
  • Sodiumless is better
    6.02 mg
    3.05 mgWIN
  • Potassiummore is better
    WIN81.93 mg
    25.61 mg
  • Calciummore is better
    WIN12.05 mg
    6.1 mg
  • Ironmore is better
    WIN1.16 mg
    0.44 mg
  • Magnesiummore is better
    WIN38.55 mg
    18.29 mg
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Bulgur, cooked vs Spaghetti, cooked · Foodatron