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Oatmeal vs. Bulgur — In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Bulgur?

  • Oatmeal is richer in Iron, Vitamin B1, Vitamin B6, Vitamin A RAE, Vitamin B2, Vitamin B3, Selenium, Calcium, and Folate, yet Bulgur is richer in Fiber.
  • Oatmeal's daily need coverage for Iron is 63% higher.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Bulgur, cooked types in this comparison.

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Oatmeal 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Bulgur
Contains more Calcium +700%
Contains more Iron +520.8%
Contains more Phosphorus +92.5%
Contains more Selenium +733.3%
Contains more Magnesium +23.1%
Contains more Potassium +11.5%
Contains less Sodium -89.8%
Contains more Copper +13.6%
Equal in Zinc - 0.57
Equal in Manganese - 0.609
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +700%
Contains more Iron +520.8%
Contains more Phosphorus +92.5%
Contains more Selenium +733.3%
Contains more Magnesium +23.1%
Contains more Potassium +11.5%
Contains less Sodium -89.8%
Contains more Copper +13.6%
Equal in Zinc - 0.57
Equal in Manganese - 0.609

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.
:
2
Bulgur
Contains more Vitamin A +21550%
Contains more Vitamin E +600%
Contains more Vitamin B1 +356.1%
Contains more Vitamin B2 +667.9%
Contains more Vitamin B3 +202.5%
Contains more Vitamin B6 +249.4%
Contains more Folate +144.4%
Contains more Vitamin K +25%
Equal in Vitamin B5 - 0.344
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin A +21550%
Contains more Vitamin E +600%
Contains more Vitamin B1 +356.1%
Contains more Vitamin B2 +667.9%
Contains more Vitamin B3 +202.5%
Contains more Vitamin B6 +249.4%
Contains more Folate +144.4%
Contains more Vitamin K +25%
Equal in Vitamin B5 - 0.344

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Bulgur
Contains more Fats +466.7%
Contains more Other +67.6%
Contains more Protein +30%
Contains more Carbs +59.2%
Equal in Water - 77.76
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Fats +466.7%
Contains more Other +67.6%
Contains more Protein +30%
Contains more Carbs +59.2%
Equal in Water - 77.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bulgur
Contains more Monounsaturated Fat +1161.3%
Contains more Polyunsaturated fat +334.7%
Contains less Saturated Fat -81.4%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +1161.3%
Contains more Polyunsaturated fat +334.7%
Contains less Saturated Fat -81.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Bulgur
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Bulgur Opinion
Net carbs 9.97g 14.08g Bulgur
Protein 2.37g 3.08g Bulgur
Fats 1.36g 0.24g Oatmeal
Carbs 11.67g 18.58g Bulgur
Calories 68kcal 83kcal Bulgur
Starch 10.37g Oatmeal
Sugar 0.46g 0.1g Bulgur
Fiber 1.7g 4.5g Bulgur
Calcium 80mg 10mg Oatmeal
Iron 5.96mg 0.96mg Oatmeal
Magnesium 26mg 32mg Bulgur
Phosphorus 77mg 40mg Oatmeal
Potassium 61mg 68mg Bulgur
Sodium 49mg 5mg Bulgur
Zinc 0.62mg 0.57mg Oatmeal
Copper 0.066mg 0.075mg Bulgur
Manganese 0.558mg 0.609mg Bulgur
Selenium 5µg 0.6µg Oatmeal
Vitamin A 433IU 2IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.01mg Oatmeal
Vitamin B1 0.26mg 0.057mg Oatmeal
Vitamin B2 0.215mg 0.028mg Oatmeal
Vitamin B3 3.025mg 1mg Oatmeal
Vitamin B5 0.317mg 0.344mg Bulgur
Vitamin B6 0.29mg 0.083mg Oatmeal
Folate 44µg 18µg Oatmeal
Vitamin K 0.4µg 0.5µg Bulgur
Tryptophan 0.04mg 0.048mg Bulgur
Threonine 0.083mg 0.089mg Bulgur
Isoleucine 0.105mg 0.114mg Bulgur
Leucine 0.2mg 0.208mg Bulgur
Lysine 0.135mg 0.085mg Oatmeal
Methionine 0.04mg 0.048mg Bulgur
Phenylalanine 0.13mg 0.145mg Bulgur
Valine 0.151mg 0.139mg Oatmeal
Histidine 0.057mg 0.071mg Bulgur
Trans Fat 0.003g Bulgur
Saturated Fat 0.226g 0.042g Bulgur
Monounsaturated Fat 0.391g 0.031g Oatmeal
Polyunsaturated fat 0.426g 0.098g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Oatmeal
8%
Bulgur
Minerals Daily Need Coverage Score
45%
Oatmeal
21%
Bulgur

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.184g)
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.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.