Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Bulgur vs Oatmeal - In-Depth Nutrition Comparison

Compare

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bulgur
6
:
Contains more Magnesium +530.8%
Contains more Phosphorus +289.6%
Contains more Potassium +572.1%
Contains less Sodium -65.3%
Contains more Zinc +211.3%
Contains more Copper +407.6%
Contains more Calcium +128.6%
Contains more Iron +142.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +530.8%
Contains more Phosphorus +289.6%
Contains more Potassium +572.1%
Contains less Sodium -65.3%
Contains more Zinc +211.3%
Contains more Copper +407.6%
Contains more Calcium +128.6%
Contains more 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
Bulgur
4
:
Contains more Vitamin B3 +69.1%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +375%
Contains more Vitamin A +4711.1%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +87%
Contains more Folate +63%
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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B3 +69.1%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +375%
Contains more Vitamin A +4711.1%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +87%
Contains more 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.
Bulgur Oatmeal
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bulgur Oatmeal Opinion
Net carbs 63.37g 9.97g Bulgur
Protein 12.29g 2.37g Bulgur
Fats 1.33g 1.36g Oatmeal
Carbs 75.87g 11.67g Bulgur
Calories 342kcal 68kcal Bulgur
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar 0.41g 0.46g Bulgur
Fiber 12.5g 1.7g Bulgur
Calcium 35mg 80mg Oatmeal
Iron 2.46mg 5.96mg Oatmeal
Magnesium 164mg 26mg Bulgur
Phosphorus 300mg 77mg Bulgur
Potassium 410mg 61mg Bulgur
Sodium 17mg 49mg Bulgur
Zinc 1.93mg 0.62mg Bulgur
Copper 0.335mg 0.066mg Bulgur
Vitamin A 9IU 433IU Oatmeal
Vitamin E 0.06mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.26mg Oatmeal
Vitamin B2 0.115mg 0.215mg Oatmeal
Vitamin B3 5.114mg 3.025mg Bulgur
Vitamin B5 1.045mg 0.317mg Bulgur
Vitamin B6 0.342mg 0.29mg Bulgur
Folate 27µg 44µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.4µg Bulgur
Tryptophan 0.19mg 0.04mg Bulgur
Threonine 0.354mg 0.083mg Bulgur
Isoleucine 0.455mg 0.105mg Bulgur
Leucine 0.83mg 0.2mg Bulgur
Lysine 0.339mg 0.135mg Bulgur
Methionine 0.19mg 0.04mg Bulgur
Phenylalanine 0.58mg 0.13mg Bulgur
Valine 0.554mg 0.151mg Bulgur
Histidine 0.285mg 0.057mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g 0.003g Bulgur
Saturated Fat 0.232g 0.226g Oatmeal
Monounsaturated Fat 0.173g 0.391g Oatmeal
Polyunsaturated fat 0.541g 0.426g Bulgur

Which food is preferable for your diet?

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

People also compare

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
27
Oatmeal
Mineral Summary Score
69
Bulgur
44
Oatmeal

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
14%
Oatmeal
Carbohydrates
76%
Bulgur
12%
Oatmeal
Fats
6%
Bulgur
6%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Bulgur
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?
?
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
  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.