Bulgur vs Oatmeal - In-Depth Nutrition Comparison
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A recap on differences between Bulgur and Oatmeal
- Bulgur has more Manganese, Fiber, Magnesium, Phosphorus, Copper, Vitamin B5, Vitamin B3, and Zinc, however Oatmeal is higher in Iron, and Vitamin A RAE.
- Bulgur covers your daily Manganese needs 108% more than Oatmeal.
- Oatmeal contains 7 times less Fiber than Bulgur. Bulgur 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
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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
Contains
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Magnesium
+530.8%
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Phosphorus
+289.6%
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Potassium
+572.1%
Contains
less
Sodium
-65.3%
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Zinc
+211.3%
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Copper
+407.6%
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Calcium
+128.6%
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Iron
+142.3%
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Magnesium
+530.8%
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Phosphorus
+289.6%
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Potassium
+572.1%
Contains
less
Sodium
-65.3%
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Zinc
+211.3%
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Copper
+407.6%
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Calcium
+128.6%
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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
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Vitamin B3
+69.1%
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Vitamin B5
+229.7%
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Vitamin B6
+17.9%
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Vitamin K
+375%
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Vitamin A
+4711.1%
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Vitamin E
+16.7%
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Vitamin B1
+12.1%
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Vitamin B2
+87%
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Folate
+63%
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Vitamin B3
+69.1%
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Vitamin B5
+229.7%
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Vitamin B6
+17.9%
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Vitamin K
+375%
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Vitamin A
+4711.1%
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Vitamin E
+16.7%
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Vitamin B1
+12.1%
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Vitamin B2
+87%
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Folate
+63%
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.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 63.37g | 9.97g |
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| Protein | 12.29g | 2.37g |
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| Fats | 1.33g | 1.36g |
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| Carbs | 75.87g | 11.67g |
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| Calories | 342kcal | 68kcal |
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| Starch | g | 10.37g |
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| Fructose | g | 0g |
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| Sugar | 0.41g | 0.46g |
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| Fiber | 12.5g | 1.7g |
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| Calcium | 35mg | 80mg |
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| Iron | 2.46mg | 5.96mg |
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| Magnesium | 164mg | 26mg |
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| Phosphorus | 300mg | 77mg |
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| Potassium | 410mg | 61mg |
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| Sodium | 17mg | 49mg |
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| Zinc | 1.93mg | 0.62mg |
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| Copper | 0.335mg | 0.066mg |
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| Vitamin A | 9IU | 433IU |
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| Vitamin E | 0.06mg | 0.07mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.232mg | 0.26mg |
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| Vitamin B2 | 0.115mg | 0.215mg |
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| Vitamin B3 | 5.114mg | 3.025mg |
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| Vitamin B5 | 1.045mg | 0.317mg |
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| Vitamin B6 | 0.342mg | 0.29mg |
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| Folate | 27µg | 44µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 1.9µg | 0.4µg |
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| Tryptophan | 0.19mg | 0.04mg |
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| Threonine | 0.354mg | 0.083mg |
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| Isoleucine | 0.455mg | 0.105mg |
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| Leucine | 0.83mg | 0.2mg |
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| Lysine | 0.339mg | 0.135mg |
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| Methionine | 0.19mg | 0.04mg |
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| Phenylalanine | 0.58mg | 0.13mg |
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| Valine | 0.554mg | 0.151mg |
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| Histidine | 0.285mg | 0.057mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | 0.003g |
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| Saturated Fat | 0.232g | 0.226g |
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| Monounsaturated Fat | 0.173g | 0.391g |
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| Polyunsaturated fat | 0.541g | 0.426g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
27
Mineral Summary Score
69
44
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%
14%
Carbohydrates
76%
12%
Fats
6%
6%
Comparison summary
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Oatmeal is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Bulgur 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?
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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?
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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.