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  6. Bulgur dry vs. Porridge

Bulgur dry vs. Porridge — In-Depth Nutrition Comparison

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A recap on differences between bulgur dry and porridge

  • Bulgur dry has more manganese, fiber, phosphorus, magnesium, copper, vitamin B3, vitamin B6, vitamin B5, and zinc; however, porridge is higher in iron.
  • Bulgur dry covers your daily manganese needs 133% more than porridge.
  • Porridge contains 33 times less magnesium than bulgur dry. Bulgur dry contains 164mg of magnesium, while porridge contains 5mg.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Bulgur, dry and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Bulgur dry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +3180%
Contains more PotassiumPotassium +2462.5%
Contains more CopperCopper +737.5%
Contains more ZincZinc +1384.6%
Contains more PhosphorusPhosphorus +1900%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +148.6%
Contains more IronIron +52%
Contains less SodiumSodium -64.7%
Contains more SeleniumSelenium +21.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +321.8%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B3Vitamin B3 +883.5%
Contains more Vitamin B5Vitamin B5 +1371.8%
Contains more Vitamin B6Vitamin B6 +2530.8%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +125%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Porridge DV% diff.
Manganese 3.048mg 0mg 133%
Fiber 12.5g 0.5g 48%
Phosphorus 300mg 15mg 41%
Magnesium 164mg 5mg 38%
Copper 0.335mg 0.04mg 33%
Vitamin B3 5.114mg 0.52mg 29%
Vitamin B6 0.342mg 0.013mg 25%
Carbs 75.87g 10.52g 22%
Protein 12.29g 1.44g 22%
Vitamin B5 1.045mg 0.071mg 19%
Iron 2.46mg 3.74mg 16%
Zinc 1.93mg 0.13mg 16%
Calories 342kcal 50kcal 15%
Vitamin B1 0.232mg 0.055mg 15%
Potassium 410mg 16mg 12%
Vitamin B2 0.115mg 0.025mg 7%
Calcium 35mg 87mg 5%
Choline 28.1mg 5%
Folate 27µg 12µg 4%
Polyunsaturated fat 0.541g 0.114g 3%
Fats 1.33g 0.21g 2%
Vitamin K 1.9µg 0.1µg 2%
Saturated fat 0.232g 0.033g 1%
Selenium 2.3µg 2.8µg 1%
Net carbs 63.37g 10.02g N/A
Sugar 0.41g 0.03g N/A
Sodium 17mg 6mg 0%
Vitamin E 0.06mg 0.02mg 0%
Monounsaturated fat 0.173g 0.028g 0%
Tryptophan 0.19mg 0.02mg 0%
Threonine 0.354mg 0.045mg 0%
Isoleucine 0.455mg 0.063mg 0%
Leucine 0.83mg 0.11mg 0%
Lysine 0.339mg 0.037mg 0%
Methionine 0.19mg 0.027mg 0%
Phenylalanine 0.58mg 0.078mg 0%
Valine 0.554mg 0.07mg 0%
Histidine 0.285mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +753.5%
Contains more FatsFats +533.3%
Contains more CarbsCarbs +621.2%
Contains more OtherOther +586.4%
Contains more WaterWater +873.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +517.9%
Contains more Poly. FatPolyunsaturated fat +374.6%
Contains less Sat. FatSaturated fat -85.8%

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. 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.