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Cereal vs Bulgur - In-Depth Nutrition Comparison

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Significant differences between Cereal and Bulgur

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3 and Zinc, however Bulgur is richer in Manganese, Vitamin A, Fiber and Vitamin C.
  • Cereal covers your daily Vitamin B1 needs 505% more than Bulgur.
  • Bulgur has 34 times less Vitamin B2 than Cereal. Cereal has 3.87mg of Vitamin B2, while Bulgur has 0.115mg.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Bulgur, dry.

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Cereal vs Bulgur 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
Cereal
2
:
6
Bulgur
Contains more Iron +1284.6%
Contains more Zinc +293.8%
Contains more Calcium +250%
Contains more Potassium +290.5%
Contains more Magnesium +763.2%
Contains more Copper +144.5%
Contains more Phosphorus +289.6%
Contains less Sodium -97.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +1284.6%
Contains more Zinc +293.8%
Contains more Calcium +250%
Contains more Potassium +290.5%
Contains more Magnesium +763.2%
Contains more Copper +144.5%
Contains more Phosphorus +289.6%
Contains less Sodium -97.9%

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
Cereal
7
:
5
Bulgur
Contains more Vitamin C +∞%
Contains more Vitamin A +30922.2%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +2610.3%
Contains more Vitamin B2 +3265.2%
Contains more Vitamin B3 +479.2%
Contains more Vitamin B6 +1650.3%
Contains more Vitamin B5 +362.4%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin A +30922.2%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +2610.3%
Contains more Vitamin B2 +3265.2%
Contains more Vitamin B3 +479.2%
Contains more Vitamin B6 +1650.3%
Contains more Vitamin B5 +362.4%
Contains more Vitamin K +∞%

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
393
Cereal
29
Bulgur
Mineral Summary Score
212
Cereal
69
Bulgur

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
36%
Cereal
74%
Bulgur
Carbohydrates
87%
Cereal
76%
Bulgur
Fats
5%
Cereal
6%
Bulgur

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.
Cereal Bulgur
Lower in Cholesterol ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal Bulgur
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 is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2)
Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 9.94g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 778mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 22)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Cereal Bulgur Opinion
Calories 378 342 Cereal
Protein 6.06 12.29 Bulgur
Fats 1.08 1.33 Bulgur
Vitamin C 38.5 0 Cereal
Carbs 86.85 75.87 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Bulgur
Iron 34.06 2.46 Cereal
Calcium 10 35 Bulgur
Potassium 105 410 Bulgur
Magnesium 19 164 Bulgur
Sugars 10.35 0.41 Bulgur
Fiber 1.4 12.5 Bulgur
Copper 0.137 0.335 Bulgur
Zinc 7.6 1.93 Cereal
Starch
Phosphorus 77 300 Bulgur
Sodium 795 17 Bulgur
Vitamin A 2792 9 Cereal
Vitamin E 0.08 0.06 Cereal
Vitamin D 0 Bulgur
Vitamin B1 6.288 0.232 Cereal
Vitamin B2 3.87 0.115 Cereal
Vitamin B3 29.62 5.114 Cereal
Vitamin B5 0.226 1.045 Bulgur
Vitamin B6 5.986 0.342 Cereal
Vitamin B12 0 Bulgur
Vitamin K 0 1.9 Bulgur
Folate 27 Bulgur
Trans Fat
Saturated Fat 0.26 0.232 Bulgur
Monounsaturated Fat 0.204 0.173 Cereal
Polyunsaturated fat 0.354 0.541 Bulgur
Tryptophan 0.066 0.19 Bulgur
Threonine 0.241 0.354 Bulgur
Isoleucine 0.26 0.455 Bulgur
Leucine 0.767 0.83 Bulgur
Lysine 0.113 0.339 Bulgur
Methionine 0.13 0.19 Bulgur
Phenylalanine 0.365 0.58 Bulgur
Valine 0.344 0.554 Bulgur
Histidine 0.162 0.285 Bulgur
Fructose 0.26 Cereal

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 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

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.