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Oat vs. Bulgur — In-Depth Nutrition Comparison

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Differences between Oat and Bulgur

  • Bulgur contains less Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Zinc, Fiber, Vitamin B5, and Potassium than Oat.
  • Oat's daily need coverage for Manganese is 187% higher.
  • Bulgur contains 13 times less Vitamin B1 than Oat. Oat contains 0.763mg of Vitamin B1, while Bulgur contains 0.057mg.

The food types used in this comparison are Oats and Bulgur, cooked.

Infographic

Oat vs Bulgur 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.
Oat
9
:
1
Bulgur
Contains more Calcium +440%
Contains more Iron +391.7%
Contains more Magnesium +453.1%
Contains more Phosphorus +1207.5%
Contains more Potassium +530.9%
Contains less Sodium -60%
Contains more Zinc +596.5%
Contains more Copper +734.7%
Contains more Manganese +707.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +440%
Contains more Iron +391.7%
Contains more Magnesium +453.1%
Contains more Phosphorus +1207.5%
Contains more Potassium +530.9%
Contains less Sodium -60%
Contains more Zinc +596.5%
Contains more Copper +734.7%
Contains more Manganese +707.2%

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.
Oat
5
:
4
Bulgur
Contains more Vitamin B1 +1238.6%
Contains more Vitamin B2 +396.4%
Contains more Vitamin B5 +292.2%
Contains more Vitamin B6 +43.4%
Contains more Folate +211.1%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 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 B1 +1238.6%
Contains more Vitamin B2 +396.4%
Contains more Vitamin B5 +292.2%
Contains more Vitamin B6 +43.4%
Contains more Folate +211.1%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
1
Bulgur
Contains more Protein +448.4%
Contains more Fats +2775%
Contains more Carbs +256.7%
Contains more Other +405.9%
Contains more Water +846%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +448.4%
Contains more Fats +2775%
Contains more Carbs +256.7%
Contains more Other +405.9%
Contains more Water +846%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
1
Bulgur
Contains more Monounsaturated Fat +6925.8%
Contains more Polyunsaturated fat +2486.7%
Contains less Saturated Fat -96.5%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +6925.8%
Contains more Polyunsaturated fat +2486.7%
Contains less Saturated Fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Bulgur Opinion
Net carbs 55.67g 14.08g Oat
Protein 16.89g 3.08g Oat
Fats 6.9g 0.24g Oat
Carbs 66.27g 18.58g Oat
Calories 389kcal 83kcal Oat
Sugar 0.1g Oat
Fiber 10.6g 4.5g Oat
Calcium 54mg 10mg Oat
Iron 4.72mg 0.96mg Oat
Magnesium 177mg 32mg Oat
Phosphorus 523mg 40mg Oat
Potassium 429mg 68mg Oat
Sodium 2mg 5mg Oat
Zinc 3.97mg 0.57mg Oat
Copper 0.626mg 0.075mg Oat
Manganese 4.916mg 0.609mg Oat
Selenium 0.6µg Bulgur
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.01mg Bulgur
Vitamin B1 0.763mg 0.057mg Oat
Vitamin B2 0.139mg 0.028mg Oat
Vitamin B3 0.961mg 1mg Bulgur
Vitamin B5 1.349mg 0.344mg Oat
Vitamin B6 0.119mg 0.083mg Oat
Folate 56µg 18µg Oat
Vitamin K 0.5µg Bulgur
Tryptophan 0.234mg 0.048mg Oat
Threonine 0.575mg 0.089mg Oat
Isoleucine 0.694mg 0.114mg Oat
Leucine 1.284mg 0.208mg Oat
Lysine 0.701mg 0.085mg Oat
Methionine 0.312mg 0.048mg Oat
Phenylalanine 0.895mg 0.145mg Oat
Valine 0.937mg 0.139mg Oat
Histidine 0.405mg 0.071mg Oat
Saturated Fat 1.217g 0.042g Bulgur
Monounsaturated Fat 2.178g 0.031g Oat
Polyunsaturated fat 2.535g 0.098g Oat

Which food is preferable for your diet?

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

People also compare

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
33%
Oat
8%
Bulgur
Minerals Daily Need Coverage Score
154%
Oat
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 1.175g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. 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.