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  6. Bulgur vs. Porridge

Bulgur vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between Bulgur and Porridge?

  • Bulgur is richer in Manganese, Fiber, Magnesium, Vitamin B5, and Vitamin B6, yet Porridge is richer in Iron, and Calcium.
  • Porridge's daily need coverage for Iron is 35% higher.

We used Bulgur, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Bulgur vs Porridge infographic
Infographic link

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.
Bulgur
Bulgur
7
:
3
Porridge
Porridge
Contains more Magnesium +540%
Contains more Phosphorus +166.7%
Contains more Potassium +325%
Contains less Sodium -16.7%
Contains more Zinc +338.5%
Contains more Copper +87.5%
Contains more Manganese +∞%
Contains more Calcium +770%
Contains more Iron +289.6%
Contains more Selenium +366.7%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +540%
Contains more Phosphorus +166.7%
Contains more Potassium +325%
Contains less Sodium -16.7%
Contains more Zinc +338.5%
Contains more Copper +87.5%
Contains more Manganese +∞%
Contains more Calcium +770%
Contains more Iron +289.6%
Contains more Selenium +366.7%

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.
Bulgur
Bulgur
8
:
1
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +92.3%
Contains more Vitamin B5 +384.5%
Contains more Vitamin B6 +538.5%
Contains more Folate +50%
Contains more Vitamin K +400%
Contains more Vitamin E +100%
Equal in Vitamin B1 - 0.055
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +92.3%
Contains more Vitamin B5 +384.5%
Contains more Vitamin B6 +538.5%
Contains more Folate +50%
Contains more Vitamin K +400%
Contains more Vitamin E +100%
Equal in Vitamin B1 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
4
:
1
Porridge
Porridge
Contains more Protein +113.9%
Contains more Fats +14.3%
Contains more Carbs +76.6%
Contains more Other +54.5%
Contains more Water +12.7%
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +113.9%
Contains more Fats +14.3%
Contains more Carbs +76.6%
Contains more Other +54.5%
Contains more Water +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
:
2
Porridge
Porridge
Contains more Monounsaturated Fat +10.7%
Contains less Saturated Fat -21.4%
Contains more Polyunsaturated fat +16.3%
Equal in Monounsaturated Fat - 0.028
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +10.7%
Contains less Saturated Fat -21.4%
Contains more Polyunsaturated fat +16.3%
Equal in Monounsaturated Fat - 0.028

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur Porridge
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bulgur Porridge Opinion
Net carbs 14.08g 10.02g Bulgur
Protein 3.08g 1.44g Bulgur
Fats 0.24g 0.21g Bulgur
Carbs 18.58g 10.52g Bulgur
Calories 83kcal 50kcal Bulgur
Sugar 0.1g 0.03g Porridge
Fiber 4.5g 0.5g Bulgur
Calcium 10mg 87mg Porridge
Iron 0.96mg 3.74mg Porridge
Magnesium 32mg 5mg Bulgur
Phosphorus 40mg 15mg Bulgur
Potassium 68mg 16mg Bulgur
Sodium 5mg 6mg Bulgur
Zinc 0.57mg 0.13mg Bulgur
Copper 0.075mg 0.04mg Bulgur
Manganese 0.609mg 0mg Bulgur
Selenium 0.6µg 2.8µg Porridge
Vitamin A 2IU 0IU Bulgur
Vitamin E 0.01mg 0.02mg Porridge
Vitamin B1 0.057mg 0.055mg Bulgur
Vitamin B2 0.028mg 0.025mg Bulgur
Vitamin B3 1mg 0.52mg Bulgur
Vitamin B5 0.344mg 0.071mg Bulgur
Vitamin B6 0.083mg 0.013mg Bulgur
Folate 18µg 12µg Bulgur
Vitamin K 0.5µg 0.1µg Bulgur
Tryptophan 0.048mg 0.02mg Bulgur
Threonine 0.089mg 0.045mg Bulgur
Isoleucine 0.114mg 0.063mg Bulgur
Leucine 0.208mg 0.11mg Bulgur
Lysine 0.085mg 0.037mg Bulgur
Methionine 0.048mg 0.027mg Bulgur
Phenylalanine 0.145mg 0.078mg Bulgur
Valine 0.139mg 0.07mg Bulgur
Histidine 0.071mg 0.033mg Bulgur
Saturated Fat 0.042g 0.033g Porridge
Monounsaturated Fat 0.031g 0.028g Bulgur
Polyunsaturated fat 0.098g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Bulgur
4%
Porridge
Minerals Daily Need Coverage Score
21%
Bulgur
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.07g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.