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Bulgur vs Cereal - In-Depth Nutrition Comparison

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Significant differences between Bulgur and Cereal

  • Bulgur has more Manganese, and Fiber, however Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A, Zinc, and Vitamin C.
  • Cereal covers your daily Vitamin B1 needs 505% more than Bulgur.
  • Cereal has 9 times less Fiber than Bulgur. Bulgur has 12.5g of Fiber, while Cereal has 1.4g.

Specific food types used in this comparison are Bulgur, dry and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Bulgur vs Cereal infographic
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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
6
:
2
Cereal
Contains more Calcium +250%
Contains more Magnesium +763.2%
Contains more Phosphorus +289.6%
Contains more Potassium +290.5%
Contains less Sodium -97.9%
Contains more Copper +144.5%
Contains more Iron +1284.6%
Contains more Zinc +293.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +250%
Contains more Magnesium +763.2%
Contains more Phosphorus +289.6%
Contains more Potassium +290.5%
Contains less Sodium -97.9%
Contains more Copper +144.5%
Contains more Iron +1284.6%
Contains more Zinc +293.8%

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
5
:
7
Cereal
Contains more Vitamin B5 +362.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +30922.2%
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2610.3%
Contains more Vitamin B2 +3265.2%
Contains more Vitamin B3 +479.2%
Contains more Vitamin B6 +1650.3%
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 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +362.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +30922.2%
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2610.3%
Contains more Vitamin B2 +3265.2%
Contains more Vitamin B3 +479.2%
Contains more Vitamin B6 +1650.3%

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

All nutrients comparison - raw data values

Nutrient Bulgur Cereal Opinion
Net carbs 63.37g 85.45g Cereal
Protein 12.29g 6.06g Bulgur
Fats 1.33g 1.08g Bulgur
Carbs 75.87g 86.85g Cereal
Calories 342kcal 378kcal Cereal
Starch g g
Fructose g 0.26g Cereal
Sugar 0.41g 10.35g Bulgur
Fiber 12.5g 1.4g Bulgur
Calcium 35mg 10mg Bulgur
Iron 2.46mg 34.06mg Cereal
Magnesium 164mg 19mg Bulgur
Phosphorus 300mg 77mg Bulgur
Potassium 410mg 105mg Bulgur
Sodium 17mg 795mg Bulgur
Zinc 1.93mg 7.6mg Cereal
Copper 0.335mg 0.137mg Bulgur
Vitamin A 9IU 2792IU Cereal
Vitamin E 0.06mg 0.08mg Cereal
Vitamin D 0IU IU Bulgur
Vitamin D 0µg µg Bulgur
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.232mg 6.288mg Cereal
Vitamin B2 0.115mg 3.87mg Cereal
Vitamin B3 5.114mg 29.62mg Cereal
Vitamin B5 1.045mg 0.226mg Bulgur
Vitamin B6 0.342mg 5.986mg Cereal
Folate 27µg µg Bulgur
Vitamin B12 0µg µg Bulgur
Vitamin K 1.9µg 0µg Bulgur
Tryptophan 0.19mg 0.066mg Bulgur
Threonine 0.354mg 0.241mg Bulgur
Isoleucine 0.455mg 0.26mg Bulgur
Leucine 0.83mg 0.767mg Bulgur
Lysine 0.339mg 0.113mg Bulgur
Methionine 0.19mg 0.13mg Bulgur
Phenylalanine 0.58mg 0.365mg Bulgur
Valine 0.554mg 0.344mg Bulgur
Histidine 0.285mg 0.162mg Bulgur
Cholesterol 0mg mg Cereal
Trans Fat g g
Saturated Fat 0.232g 0.26g Bulgur
Monounsaturated Fat 0.173g 0.204g Cereal
Polyunsaturated fat 0.541g 0.354g Bulgur

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Bulgur
393
Cereal
Mineral Summary Score
69
Bulgur
212
Cereal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
74%
Bulgur
36%
Cereal
Carbohydrates
76%
Bulgur
87%
Cereal
Fats
6%
Bulgur
5%
Cereal

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 9.94g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 778mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 22)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.