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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| Contains more Vitamin KVitamin K | +25% |
| Contains more CholineCholine | +46.8% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% | |
| Carbs | 18.58g | 11.67g | 2% |
| Sodium | 5mg | 49mg | 2% |
| Polyunsaturated fat | 0.098g | 0.426g | 2% |
| Fats | 0.24g | 1.36g | 2% |
| Manganese | 0.609mg | 0.558mg | 2% |
| Saturated fat | 0.042g | 0.226g | 1% |
| Monounsaturated fat | 0.031g | 0.391g | 1% |
| Vitamin B5 | 0.344mg | 0.317mg | 1% |
| Calories | 83kcal | 68kcal | 1% |
| Protein | 3.08g | 2.37g | 1% |
| Copper | 0.075mg | 0.066mg | 1% |
| Magnesium | 32mg | 26mg | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -81.4% |
| Contains more Mono. FatMonounsaturated fat | +1161.3% |
| Contains more Poly. FatPolyunsaturated fat | +334.7% |
