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Bulgur vs Oat - In-Depth Nutrition Comparison

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Significant differences between Bulgur and Oat

  • Bulgur has more Vitamin B3, Vitamin B6 and Fiber, however Oat is richer in Manganese, Vitamin B1, Copper, Phosphorus, Iron, Zinc and Folate.
  • Oat covers your daily Manganese needs 81% more than Bulgur.
  • Oat has 5 times less Vitamin B3 than Bulgur. Bulgur has 5.114mg of Vitamin B3, while Oat has 0.961mg.

Specific food types used in this comparison are Bulgur, dry and Oats.

Infographic

Bulgur vs Oat 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
Bulgur
Bulgur
0
:
8
Oat
Oat
Contains more Iron +91.9%
Contains more Calcium +54.3%
Contains more Copper +86.9%
Contains more Zinc +105.7%
Contains more Phosphorus +74.3%
Contains less Sodium -88.2%
Equal in Potassium - 429
Equal in Magnesium - 177
Bulgur
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Oat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +91.9%
Contains more Calcium +54.3%
Contains more Copper +86.9%
Contains more Zinc +105.7%
Contains more Phosphorus +74.3%
Contains less Sodium -88.2%
Equal in Potassium - 429
Equal in Magnesium - 177

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
Bulgur
5
:
4
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B3 +432.2%
Contains more Vitamin B6 +187.4%
Contains more Vitamin B1 +228.9%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B5 +29.1%
Contains more Folate +107.4%
Bulgur
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%
Oat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +432.2%
Contains more Vitamin B6 +187.4%
Contains more Vitamin B1 +228.9%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B5 +29.1%
Contains more Folate +107.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bulgur
33
Oat
Mineral Summary Score
69
Bulgur
112
Oat

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 the food
Protein
74%
Bulgur
101%
Oat
Carbohydrates
76%
Bulgur
66%
Oat
Fats
6%
Bulgur
32%
Oat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bulgur Oat
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 0.41g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 15mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.985g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bulgur Oat Opinion
Calories 342 389 Oat
Protein 12.29 16.89 Oat
Fats 1.33 6.9 Oat
Vitamin C 0 0
Carbs 75.87 66.27 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 4.72 Oat
Calcium 35 54 Oat
Potassium 410 429 Oat
Magnesium 164 177 Oat
Sugars 0.41 Oat
Fiber 12.5 10.6 Bulgur
Copper 0.335 0.626 Oat
Zinc 1.93 3.97 Oat
Starch
Phosphorus 300 523 Oat
Sodium 17 2 Oat
Vitamin A 9 0 Bulgur
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.763 Oat
Vitamin B2 0.115 0.139 Oat
Vitamin B3 5.114 0.961 Bulgur
Vitamin B5 1.045 1.349 Oat
Vitamin B6 0.342 0.119 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 27 56 Oat
Trans Fat
Saturated Fat 0.232 1.217 Bulgur
Monounsaturated Fat 0.173 2.178 Oat
Polyunsaturated fat 0.541 2.535 Oat
Tryptophan 0.19 0.234 Oat
Threonine 0.354 0.575 Oat
Isoleucine 0.455 0.694 Oat
Leucine 0.83 1.284 Oat
Lysine 0.339 0.701 Oat
Methionine 0.19 0.312 Oat
Phenylalanine 0.58 0.895 Oat
Valine 0.554 0.937 Oat
Histidine 0.285 0.405 Oat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.