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  6. Bulgur vs. Oatmeal

Bulgur vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between bulgur and oatmeal?

  • Bulgur is richer in fiber, yet oatmeal is richer in iron, vitamin B1, vitamin B6, vitamin B2, vitamin B3, vitamin A, selenium, calcium, and folate.
  • Oatmeal's daily need coverage for iron is 63% higher.
  • Bulgur has 3 times more fiber than oatmeal. Bulgur has 4.5g of fiber, while oatmeal has 1.7g.
  • Bulgur has a lower glycemic index than oatmeal.

We used Bulgur, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Bulgur vs Oatmeal 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
Bulgur
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +11.5%
Contains more CopperCopper +13.6%
Contains less SodiumSodium -89.8%
Contains more CalciumCalcium +700%
Contains more IronIron +520.8%
Contains more PhosphorusPhosphorus +92.5%
Contains more SeleniumSelenium +733.3%
~equal in Zinc ~0.62mg
~equal in Manganese ~0.558mg

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
Bulgur
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin KVitamin K +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +356.1%
Contains more Vitamin B2Vitamin B2 +667.9%
Contains more Vitamin B3Vitamin B3 +202.5%
Contains more Vitamin B6Vitamin B6 +249.4%
Contains more FolateFolate +144.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.317mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Oatmeal DV% diff.
Iron 0.96mg 5.96mg 63%
Vitamin B1 0.057mg 0.26mg 17%
Vitamin B6 0.083mg 0.29mg 16%
Vitamin A 0µg 130µg 14%
Vitamin B2 0.028mg 0.215mg 14%
Vitamin B3 1mg 3.025mg 13%
Fiber 4.5g 1.7g 11%
Selenium 0.6µg 5µg 8%
Calcium 10mg 80mg 7%
Folate 18µg 44µg 7%
Phosphorus 40mg 77mg 5%
Starch 10.37g 4%
Fats 0.24g 1.36g 2%
Carbs 18.58g 11.67g 2%
Sodium 5mg 49mg 2%
Manganese 0.609mg 0.558mg 2%
Polyunsaturated fat 0.098g 0.426g 2%
Calories 83kcal 68kcal 1%
Protein 3.08g 2.37g 1%
Magnesium 32mg 26mg 1%
Copper 0.075mg 0.066mg 1%
Vitamin B5 0.344mg 0.317mg 1%
Saturated fat 0.042g 0.226g 1%
Monounsaturated fat 0.031g 0.391g 1%
Protein per 100 calories 3.7g 3.5g N/A
Calories per 10 g protein 269kcal 287kcal N/A
Weight per 100 calories 120g 147g N/A
Net carbs 14.08g 9.97g N/A
Potassium 68mg 61mg 0%
Sugar 0.1g 0.46g N/A
Zinc 0.57mg 0.62mg 0%
Vitamin E 0.01mg 0.07mg 0%
Vitamin K 0.5µg 0.4µg 0%
Trans fat 0.003g N/A
Choline 6.9mg 4.7mg 0%
Tryptophan 0.048mg 0.04mg 0%
Threonine 0.089mg 0.083mg 0%
Isoleucine 0.114mg 0.105mg 0%
Leucine 0.208mg 0.2mg 0%
Lysine 0.085mg 0.135mg 0%
Methionine 0.048mg 0.04mg 0%
Phenylalanine 0.145mg 0.13mg 0%
Valine 0.139mg 0.151mg 0%
Histidine 0.071mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +30%
Contains more CarbsCarbs +59.2%
Contains more FatsFats +466.7%
Contains more OtherOther +67.6%
~equal in Water ~84.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -81.4%
Contains more Mono. FatMonounsaturated fat +1161.3%
Contains more Poly. FatPolyunsaturated fat +334.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.