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

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.
  • 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
Copy 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 Potassium +572.1%
Contains more Magnesium +530.8%
Contains more Copper +407.6%
Contains more Zinc +211.3%
Contains more Phosphorus +289.6%
Contains less Sodium -65.3%
Contains more Iron +142.3%
Contains more Calcium +128.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +572.1%
Contains more Magnesium +530.8%
Contains more Copper +407.6%
Contains more Zinc +211.3%
Contains more Phosphorus +289.6%
Contains less Sodium -65.3%
Contains more Iron +142.3%
Contains more Calcium +128.6%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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 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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

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

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.