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Bulgur dry vs Oatmeal - In-Depth Nutrition Comparison

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A recap on differences between Bulgur dry and Oatmeal

  • Bulgur dry has more Manganese, Fiber, Magnesium, Phosphorus, Copper, Vitamin B5, Vitamin B3, and Zinc, however Oatmeal is higher in Iron, and Vitamin A RAE.
  • Bulgur dry covers your daily Manganese needs 108% more than Oatmeal.
  • Oatmeal contains 7 times less Fiber than Bulgur dry. Bulgur dry contains 12.5g of Fiber, while Oatmeal contains 1.7g.

Food varieties used in this article are Bulgur, dry and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Bulgur dry vs Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +530.8%
Contains more Phosphorus +289.6%
Contains more Potassium +572.1%
Contains less Sodium -65.3%
Contains more Zinc +211.3%
Contains more Copper +407.6%
Contains more Calcium +128.6%
Contains more Iron +142.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +530.8%
Contains more Phosphorus +289.6%
Contains more Potassium +572.1%
Contains less Sodium -65.3%
Contains more Zinc +211.3%
Contains more Copper +407.6%
Contains more Calcium +128.6%
Contains more Iron +142.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +69.1%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +375%
Contains more Vitamin A +4711.1%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +87%
Contains more Folate +63%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B3 +69.1%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +375%
Contains more Vitamin A +4711.1%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +87%
Contains more Folate +63%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +418.6%
Contains more Carbs +550.1%
Contains more Other +164.9%
Contains more Water +833.7%
Equal in Fats - 1.36
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +418.6%
Contains more Carbs +550.1%
Contains more Other +164.9%
Contains more Water +833.7%
Equal in Fats - 1.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +27%
Contains more Monounsaturated Fat +126%
Equal in Saturated Fat - 0.226
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Polyunsaturated fat +27%
Contains more Monounsaturated Fat +126%
Equal in Saturated Fat - 0.226

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur dry Oatmeal
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Oatmeal Opinion
Net carbs 63.37g 9.97g Bulgur dry
Protein 12.29g 2.37g Bulgur dry
Fats 1.33g 1.36g Oatmeal
Carbs 75.87g 11.67g Bulgur dry
Calories 342kcal 68kcal Bulgur dry
Starch 10.37g Oatmeal
Sugar 0.41g 0.46g Bulgur dry
Fiber 12.5g 1.7g Bulgur dry
Calcium 35mg 80mg Oatmeal
Iron 2.46mg 5.96mg Oatmeal
Magnesium 164mg 26mg Bulgur dry
Phosphorus 300mg 77mg Bulgur dry
Potassium 410mg 61mg Bulgur dry
Sodium 17mg 49mg Bulgur dry
Zinc 1.93mg 0.62mg Bulgur dry
Copper 0.335mg 0.066mg Bulgur dry
Vitamin A 9IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.06mg 0.07mg Oatmeal
Vitamin B1 0.232mg 0.26mg Oatmeal
Vitamin B2 0.115mg 0.215mg Oatmeal
Vitamin B3 5.114mg 3.025mg Bulgur dry
Vitamin B5 1.045mg 0.317mg Bulgur dry
Vitamin B6 0.342mg 0.29mg Bulgur dry
Folate 27µg 44µg Oatmeal
Vitamin K 1.9µg 0.4µg Bulgur dry
Tryptophan 0.19mg 0.04mg Bulgur dry
Threonine 0.354mg 0.083mg Bulgur dry
Isoleucine 0.455mg 0.105mg Bulgur dry
Leucine 0.83mg 0.2mg Bulgur dry
Lysine 0.339mg 0.135mg Bulgur dry
Methionine 0.19mg 0.04mg Bulgur dry
Phenylalanine 0.58mg 0.13mg Bulgur dry
Valine 0.554mg 0.151mg Bulgur dry
Histidine 0.285mg 0.057mg Bulgur dry
Trans Fat 0.003g Bulgur dry
Saturated Fat 0.232g 0.226g Oatmeal
Monounsaturated Fat 0.173g 0.391g Oatmeal
Polyunsaturated fat 0.541g 0.426g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
Bulgur dry
27%
Oatmeal
Minerals Daily Need Coverage Score
69%
Bulgur dry
44%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 32)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.