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Cereal vs. Bulgur — In-Depth Nutrition Comparison

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Differences between Cereal and Bulgur

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, while Bulgur has more Fiber.
  • Cereal's daily need coverage for Vitamin B1 is 519% higher.
  • The amount of Sodium in Bulgur is lower.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Bulgur, cooked.

Infographic

Cereal vs Bulgur infographic
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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.
Cereal
7
:
2
Bulgur
Contains more Iron +3447.9%
Contains more Phosphorus +92.5%
Contains more Potassium +54.4%
Contains more Zinc +1233.3%
Contains more Copper +82.7%
Contains more Manganese +29.7%
Contains more Selenium +950%
Contains more Magnesium +68.4%
Contains less Sodium -99.4%
Equal in Calcium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Iron +3447.9%
Contains more Phosphorus +92.5%
Contains more Potassium +54.4%
Contains more Zinc +1233.3%
Contains more Copper +82.7%
Contains more Manganese +29.7%
Contains more Selenium +950%
Contains more Magnesium +68.4%
Contains less Sodium -99.4%
Equal in Calcium - 10

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.
Cereal
7
:
5
Bulgur
Contains more Vitamin A +139500%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10931.6%
Contains more Vitamin B2 +13721.4%
Contains more Vitamin B3 +2862%
Contains more Vitamin B6 +7112%
Contains more Vitamin B5 +52.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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%
Contains more Vitamin A +139500%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10931.6%
Contains more Vitamin B2 +13721.4%
Contains more Vitamin B3 +2862%
Contains more Vitamin B6 +7112%
Contains more Vitamin B5 +52.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
:
1
Bulgur
Contains more Protein +96.8%
Contains more Fats +350%
Contains more Carbs +367.4%
Contains more Other +555.9%
Contains more Water +1957.1%
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +96.8%
Contains more Fats +350%
Contains more Carbs +367.4%
Contains more Other +555.9%
Contains more Water +1957.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
:
1
Bulgur
Contains more Monounsaturated Fat +558.1%
Contains more Polyunsaturated fat +261.2%
Contains less Saturated Fat -83.8%
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +558.1%
Contains more Polyunsaturated fat +261.2%
Contains less Saturated Fat -83.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Bulgur Opinion
Net carbs 85.45g 14.08g Cereal
Protein 6.06g 3.08g Cereal
Fats 1.08g 0.24g Cereal
Carbs 86.85g 18.58g Cereal
Calories 378kcal 83kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g 0.1g Bulgur
Fiber 1.4g 4.5g Bulgur
Calcium 10mg 10mg
Iron 34.06mg 0.96mg Cereal
Magnesium 19mg 32mg Bulgur
Phosphorus 77mg 40mg Cereal
Potassium 105mg 68mg Cereal
Sodium 795mg 5mg Bulgur
Zinc 7.6mg 0.57mg Cereal
Copper 0.137mg 0.075mg Cereal
Manganese 0.79mg 0.609mg Cereal
Selenium 6.3µg 0.6µg Cereal
Vitamin A 2792IU 2IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.01mg Cereal
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.057mg Cereal
Vitamin B2 3.87mg 0.028mg Cereal
Vitamin B3 29.62mg 1mg Cereal
Vitamin B5 0.226mg 0.344mg Bulgur
Vitamin B6 5.986mg 0.083mg Cereal
Folate 18µg Bulgur
Vitamin K 0µg 0.5µg Bulgur
Tryptophan 0.066mg 0.048mg Cereal
Threonine 0.241mg 0.089mg Cereal
Isoleucine 0.26mg 0.114mg Cereal
Leucine 0.767mg 0.208mg Cereal
Lysine 0.113mg 0.085mg Cereal
Methionine 0.13mg 0.048mg Cereal
Phenylalanine 0.365mg 0.145mg Cereal
Valine 0.344mg 0.139mg Cereal
Histidine 0.162mg 0.071mg Cereal
Saturated Fat 0.26g 0.042g Bulgur
Monounsaturated Fat 0.204g 0.031g Cereal
Polyunsaturated fat 0.354g 0.098g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Bulgur
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
393%
Cereal
8%
Bulgur
Minerals Daily Need Coverage Score
183%
Cereal
21%
Bulgur

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 10.25g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 790mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.218g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
?
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

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.