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Oatmeal vs Bulgur - In-Depth Nutrition Comparison

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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
:
6
Bulgur
Contains more Iron +142.3%
Contains more Calcium +128.6%
Contains more Potassium +572.1%
Contains more Magnesium +530.8%
Contains more Copper +407.6%
Contains more Zinc +211.3%
Contains more Phosphorus +289.6%
Contains less Sodium -65.3%
Contains more Iron +142.3%
Contains more Calcium +128.6%
Contains more Potassium +572.1%
Contains more Magnesium +530.8%
Contains more Copper +407.6%
Contains more Zinc +211.3%
Contains more Phosphorus +289.6%
Contains less Sodium -65.3%

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
:
4
Bulgur
Contains more Vitamin A +4711.1%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +87%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B3 +69.1%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +375%
Contains more Vitamin A +4711.1%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +87%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B3 +69.1%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +375%

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
21
Oatmeal
20
Bulgur
Mineral Summary Score
25
Oatmeal
49
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
14%
Oatmeal
74%
Bulgur
Carbohydrates
12%
Oatmeal
76%
Bulgur
Fats
6%
Oatmeal
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.
Oatmeal Bulgur
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
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
Oatmeal 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 Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food contains less Sugars?
Bulgur
Bulgur contains less Sugars (difference - 0.05g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Oatmeal Bulgur Opinion
Calories 68 342 Bulgur
Protein 2.37 12.29 Bulgur
Fats 1.36 1.33 Oatmeal
Vitamin C 0 0
Carbs 11.67 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 2.46 Oatmeal
Calcium 80 35 Oatmeal
Potassium 61 410 Bulgur
Magnesium 26 164 Bulgur
Sugars 0.46 0.41 Oatmeal
Fiber 1.7 12.5 Bulgur
Copper 0.066 0.335 Bulgur
Zinc 0.62 1.93 Bulgur
Starch 10.37 Oatmeal
Phosphorus 77 300 Bulgur
Sodium 49 17 Bulgur
Vitamin A 433 9 Oatmeal
Vitamin E 0.07 0.06 Oatmeal
Vitamin D 0 0
Vitamin B1 0.26 0.232 Oatmeal
Vitamin B2 0.215 0.115 Oatmeal
Vitamin B3 3.025 5.114 Bulgur
Vitamin B5 0.317 1.045 Bulgur
Vitamin B6 0.29 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 0.4 1.9 Bulgur
Folic acid (B9) 39 0 Oatmeal
Trans Fat 0.003 Bulgur
Saturated Fat 0.226 0.232 Oatmeal
Monounsaturated Fat 0.391 0.173 Oatmeal
Polyunsaturated fat 0.426 0.541 Bulgur
Tryptophan 0.04 0.19 Bulgur
Threonine 0.083 0.354 Bulgur
Isoleucine 0.105 0.455 Bulgur
Leucine 0.2 0.83 Bulgur
Lysine 0.135 0.339 Bulgur
Methionine 0.04 0.19 Bulgur
Phenylalanine 0.13 0.58 Bulgur
Valine 0.151 0.554 Bulgur
Histidine 0.057 0.285 Bulgur
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.