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  6. Bulgur vs. Oats

Bulgur vs. Oats — In-Depth Nutrition Comparison

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Differences between bulgur and oats

  • Bulgur contains less manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, fiber, vitamin B5, and potassium than oats.
  • Oats' daily need coverage for manganese is 187% higher.
  • Bulgur has a lower glycemic index. The glycemic index of bulgur is 47, while the glycemic index of oats is 59.

The food types used in this comparison are Bulgur, cooked and Oats.

Infographic

Bulgur vs Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur
Bulgur
1
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%
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +453.1%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +530.9%
Contains more IronIron +391.7%
Contains more CopperCopper +734.7%
Contains more ZincZinc +596.5%
Contains more PhosphorusPhosphorus +1207.5%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +707.2%

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
2
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%
Oats
Oats
5
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% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1238.6%
Contains more Vitamin B2Vitamin B2 +396.4%
Contains more Vitamin B5Vitamin B5 +292.2%
Contains more Vitamin B6Vitamin B6 +43.4%
Contains more FolateFolate +211.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~0.961mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Oats DV% diff.
Manganese 0.609mg 4.916mg 187%
Phosphorus 40mg 523mg 69%
Copper 0.075mg 0.626mg 61%
Vitamin B1 0.057mg 0.763mg 59%
Iron 0.96mg 4.72mg 47%
Magnesium 32mg 177mg 35%
Zinc 0.57mg 3.97mg 31%
Protein 3.08g 16.89g 28%
Fiber 4.5g 10.6g 24%
Vitamin B5 0.344mg 1.349mg 20%
Carbs 18.58g 66.27g 16%
Polyunsaturated fat 0.098g 2.535g 16%
Calories 83kcal 389kcal 15%
Potassium 68mg 429mg 11%
Fats 0.24g 6.9g 10%
Folate 18µg 56µg 10%
Vitamin B2 0.028mg 0.139mg 9%
Saturated fat 0.042g 1.217g 5%
Monounsaturated fat 0.031g 2.178g 5%
Calcium 10mg 54mg 4%
Vitamin B6 0.083mg 0.119mg 3%
Selenium 0.6µg 1%
Choline 6.9mg 1%
Protein per 100 calories 3.7g 4.3g N/A
Calories per 10 g protein 269kcal 230kcal N/A
Weight per 100 calories 120g 26g N/A
Unsaturated / Saturated Fat ratio 3.1 3.9 N/A
Net carbs 14.08g 55.67g N/A
Sugar 0.1g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.01mg 0%
Vitamin B3 1mg 0.961mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.048mg 0.234mg 0%
Threonine 0.089mg 0.575mg 0%
Isoleucine 0.114mg 0.694mg 0%
Leucine 0.208mg 1.284mg 0%
Lysine 0.085mg 0.701mg 0%
Methionine 0.048mg 0.312mg 0%
Phenylalanine 0.145mg 0.895mg 0%
Valine 0.139mg 0.937mg 0%
Histidine 0.071mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +846%
Contains more ProteinProtein +448.4%
Contains more FatsFats +2775%
Contains more CarbsCarbs +256.7%
Contains more OtherOther +405.9%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +6925.8%
Contains more Poly. FatPolyunsaturated fat +2486.7%

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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. Oats - 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.