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Bulgur vs Porridge - In-Depth Nutrition Comparison

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A recap on differences between Bulgur and Porridge

  • Bulgur has more Fiber, Phosphorus, Magnesium, Copper, Vitamin B3, Vitamin B6, Vitamin B5 and Zinc, however Porridge is higher in Manganese and Iron.
  • Bulgur covers your daily Manganese needs 133% more than Porridge.
  • Porridge contains 33 times less Magnesium than Bulgur. Bulgur contains 164mg of Magnesium, while Porridge contains 5mg.

Food varieties used in this article are Bulgur, dry and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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Bulgur vs Porridge 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
5
:
Contains more Potassium +2462.5%
Contains more Magnesium +3180%
Contains more Copper +737.5%
Contains more Zinc +1384.6%
Contains more Phosphorus +1900%
Contains more Iron +52%
Contains more Calcium +148.6%
Contains less Sodium -64.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +2462.5%
Contains more Magnesium +3180%
Contains more Copper +737.5%
Contains more Zinc +1384.6%
Contains more Phosphorus +1900%
Contains more Iron +52%
Contains more Calcium +148.6%
Contains less Sodium -64.7%

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +321.8%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +883.5%
Contains more Vitamin B5 +1371.8%
Contains more Vitamin B6 +2530.8%
Contains more Vitamin K +1800%
Contains more Folate +125%
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% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +321.8%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +883.5%
Contains more Vitamin B5 +1371.8%
Contains more Vitamin B6 +2530.8%
Contains more Vitamin K +1800%
Contains more Folate +125%

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
4
Porridge
Mineral Summary Score
69
Bulgur
24
Porridge

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
9%
Porridge
Carbohydrates
76%
Bulgur
11%
Porridge
Fats
6%
Bulgur
1%
Porridge

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 Porridge
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bulgur Porridge
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?
Porridge
Porridge contains less Sugars (difference - 0.38g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.199g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Porridge Opinion
Calories 342 50 Bulgur
Protein 12.29 1.44 Bulgur
Fats 1.33 0.21 Bulgur
Vitamin C 0 0
Carbs 75.87 10.52 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.46 3.74 Porridge
Calcium 35 87 Porridge
Potassium 410 16 Bulgur
Magnesium 164 5 Bulgur
Sugars 0.41 0.03 Porridge
Fiber 12.5 0.5 Bulgur
Copper 0.335 0.04 Bulgur
Zinc 1.93 0.13 Bulgur
Starch
Phosphorus 300 15 Bulgur
Sodium 17 6 Porridge
Vitamin A 9 0 Bulgur
Vitamin E 0.06 0.02 Bulgur
Vitamin D 0 0
Vitamin B1 0.232 0.055 Bulgur
Vitamin B2 0.115 0.025 Bulgur
Vitamin B3 5.114 0.52 Bulgur
Vitamin B5 1.045 0.071 Bulgur
Vitamin B6 0.342 0.013 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 0.1 Bulgur
Folate 27 12 Bulgur
Trans Fat
Saturated Fat 0.232 0.033 Porridge
Monounsaturated Fat 0.173 0.028 Bulgur
Polyunsaturated fat 0.541 0.114 Bulgur
Tryptophan 0.19 0.02 Bulgur
Threonine 0.354 0.045 Bulgur
Isoleucine 0.455 0.063 Bulgur
Leucine 0.83 0.11 Bulgur
Lysine 0.339 0.037 Bulgur
Methionine 0.19 0.027 Bulgur
Phenylalanine 0.58 0.078 Bulgur
Valine 0.554 0.07 Bulgur
Histidine 0.285 0.033 Bulgur
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.