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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur dry
Bulgur dry
5
:
3
Porridge
Porridge
Contains more Magnesium +3180%
Contains more Phosphorus +1900%
Contains more Potassium +2462.5%
Contains more Zinc +1384.6%
Contains more Copper +737.5%
Contains more Calcium +148.6%
Contains more Iron +52%
Contains less Sodium -64.7%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +3180%
Contains more Phosphorus +1900%
Contains more Potassium +2462.5%
Contains more Zinc +1384.6%
Contains more Copper +737.5%
Contains more Calcium +148.6%
Contains more Iron +52%
Contains less Sodium -64.7%

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
Bulgur dry
Bulgur dry
9
:
0
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +321.8%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +883.5%
Contains more Vitamin B5 +1371.8%
Contains more Vitamin B6 +2530.8%
Contains more Folate +125%
Contains more Vitamin K +1800%
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%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +321.8%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +883.5%
Contains more Vitamin B5 +1371.8%
Contains more Vitamin B6 +2530.8%
Contains more Folate +125%
Contains more Vitamin K +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Porridge
Porridge
Contains more Protein +753.5%
Contains more Fats +533.3%
Contains more Carbs +621.2%
Contains more Other +586.4%
Contains more Water +873.4%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +753.5%
Contains more Fats +533.3%
Contains more Carbs +621.2%
Contains more Other +586.4%
Contains more Water +873.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +517.9%
Contains more Polyunsaturated fat +374.6%
Contains less Saturated Fat -85.8%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +517.9%
Contains more Polyunsaturated fat +374.6%
Contains less Saturated Fat -85.8%

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 Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Porridge Opinion
Net carbs 63.37g 10.02g Bulgur dry
Protein 12.29g 1.44g Bulgur dry
Fats 1.33g 0.21g Bulgur dry
Carbs 75.87g 10.52g Bulgur dry
Calories 342kcal 50kcal Bulgur dry
Sugar 0.41g 0.03g Porridge
Fiber 12.5g 0.5g Bulgur dry
Calcium 35mg 87mg Porridge
Iron 2.46mg 3.74mg Porridge
Magnesium 164mg 5mg Bulgur dry
Phosphorus 300mg 15mg Bulgur dry
Potassium 410mg 16mg Bulgur dry
Sodium 17mg 6mg Porridge
Zinc 1.93mg 0.13mg Bulgur dry
Copper 0.335mg 0.04mg Bulgur dry
Vitamin A 9IU 0IU Bulgur dry
Vitamin E 0.06mg 0.02mg Bulgur dry
Vitamin B1 0.232mg 0.055mg Bulgur dry
Vitamin B2 0.115mg 0.025mg Bulgur dry
Vitamin B3 5.114mg 0.52mg Bulgur dry
Vitamin B5 1.045mg 0.071mg Bulgur dry
Vitamin B6 0.342mg 0.013mg Bulgur dry
Folate 27µg 12µg Bulgur dry
Vitamin K 1.9µg 0.1µg Bulgur dry
Tryptophan 0.19mg 0.02mg Bulgur dry
Threonine 0.354mg 0.045mg Bulgur dry
Isoleucine 0.455mg 0.063mg Bulgur dry
Leucine 0.83mg 0.11mg Bulgur dry
Lysine 0.339mg 0.037mg Bulgur dry
Methionine 0.19mg 0.027mg Bulgur dry
Phenylalanine 0.58mg 0.078mg Bulgur dry
Valine 0.554mg 0.07mg Bulgur dry
Histidine 0.285mg 0.033mg Bulgur dry
Saturated Fat 0.232g 0.033g Porridge
Monounsaturated Fat 0.173g 0.028g Bulgur dry
Polyunsaturated fat 0.541g 0.114g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
69%
Bulgur dry
24%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.199g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.