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  6. Bulgur dry vs. Oat

Bulgur dry vs. Oat — In-Depth Nutrition Comparison

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Significant differences between Bulgur dry and Oat

  • Bulgur dry has more Vitamin B3, Vitamin B6, and Fiber, however, Oat is richer in Manganese, Vitamin B1, Copper, Phosphorus, Iron, Zinc, and Folate.
  • Oat covers your daily Manganese needs 81% more than Bulgur dry.
  • Oat has 5 times less Vitamin B3 than Bulgur dry. Bulgur dry has 5.114mg of Vitamin B3, while Oat has 0.961mg.

Specific food types used in this comparison are Bulgur, dry and Oats.

Infographic

Bulgur dry vs Oat 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 dry
Bulgur dry
1
:
9
Oat
Oat
Contains more Calcium +54.3%
Contains more Iron +91.9%
Contains more Phosphorus +74.3%
Contains less Sodium -88.2%
Contains more Zinc +105.7%
Contains more Copper +86.9%
Contains more Manganese +61.3%
Equal in Magnesium - 177
Equal in Potassium - 429
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +54.3%
Contains more Iron +91.9%
Contains more Phosphorus +74.3%
Contains less Sodium -88.2%
Contains more Zinc +105.7%
Contains more Copper +86.9%
Contains more Manganese +61.3%
Equal in Magnesium - 177
Equal in Potassium - 429

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 dry
Bulgur dry
5
:
4
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B3 +432.2%
Contains more Vitamin B6 +187.4%
Contains more Vitamin B1 +228.9%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B5 +29.1%
Contains more Folate +107.4%
Bulgur dry
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%
Oat
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +432.2%
Contains more Vitamin B6 +187.4%
Contains more Vitamin B1 +228.9%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B5 +29.1%
Contains more Folate +107.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
3
Oat
Oat
Contains more Carbs +14.5%
Contains more Protein +37.4%
Contains more Fats +418.8%
Contains more Other +13.9%
Equal in Water - 8.22
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Oat
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
Contains more Carbs +14.5%
Contains more Protein +37.4%
Contains more Fats +418.8%
Contains more Other +13.9%
Equal in Water - 8.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
1
:
2
Oat
Oat
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +1159%
Contains more Polyunsaturated fat +368.6%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +1159%
Contains more Polyunsaturated fat +368.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Oat
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 Bulgur dry Oat Opinion
Net carbs 63.37g 55.67g Bulgur dry
Protein 12.29g 16.89g Oat
Fats 1.33g 6.9g Oat
Carbs 75.87g 66.27g Bulgur dry
Calories 342kcal 389kcal Oat
Sugar 0.41g Oat
Fiber 12.5g 10.6g Bulgur dry
Calcium 35mg 54mg Oat
Iron 2.46mg 4.72mg Oat
Magnesium 164mg 177mg Oat
Phosphorus 300mg 523mg Oat
Potassium 410mg 429mg Oat
Sodium 17mg 2mg Oat
Zinc 1.93mg 3.97mg Oat
Copper 0.335mg 0.626mg Oat
Manganese 3.048mg 4.916mg Oat
Selenium 2.3µg Bulgur dry
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.232mg 0.763mg Oat
Vitamin B2 0.115mg 0.139mg Oat
Vitamin B3 5.114mg 0.961mg Bulgur dry
Vitamin B5 1.045mg 1.349mg Oat
Vitamin B6 0.342mg 0.119mg Bulgur dry
Folate 27µg 56µg Oat
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.234mg Oat
Threonine 0.354mg 0.575mg Oat
Isoleucine 0.455mg 0.694mg Oat
Leucine 0.83mg 1.284mg Oat
Lysine 0.339mg 0.701mg Oat
Methionine 0.19mg 0.312mg Oat
Phenylalanine 0.58mg 0.895mg Oat
Valine 0.554mg 0.937mg Oat
Histidine 0.285mg 0.405mg Oat
Saturated Fat 0.232g 1.217g Bulgur dry
Monounsaturated Fat 0.173g 2.178g Oat
Polyunsaturated fat 0.541g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Oat
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 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
29%
Bulgur dry
33%
Oat
Minerals Daily Need Coverage Score
96%
Bulgur dry
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 15mg)
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 dry
Bulgur dry is lower in Saturated Fat (difference - 0.985g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry 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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.