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Oatmeal vs Bulgur - In-Depth Nutrition Comparison

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A recap on differences between Oatmeal and Bulgur

  • Oatmeal has more Iron, and Vitamin A RAE, however Bulgur is higher in Manganese, Fiber, Magnesium, Phosphorus, Copper, Vitamin B5, Vitamin B3, and Zinc.
  • Bulgur covers your daily Manganese needs 108% more than Oatmeal.
  • Bulgur contains 10000000 times less Vitamin A RAE than Oatmeal. Oatmeal contains 130µg of Vitamin A RAE, while Bulgur contains 0µg.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Bulgur, dry.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Bulgur
Contains more Calcium +128.6%
Contains more Iron +142.3%
Contains more Magnesium +530.8%
Contains more Phosphorus +289.6%
Contains more Potassium +572.1%
Contains less Sodium -65.3%
Contains more Zinc +211.3%
Contains more Copper +407.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +128.6%
Contains more Iron +142.3%
Contains more Magnesium +530.8%
Contains more Phosphorus +289.6%
Contains more Potassium +572.1%
Contains less Sodium -65.3%
Contains more Zinc +211.3%
Contains more Copper +407.6%

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 Folate +63%
Contains more Vitamin B3 +69.1%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +375%
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% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
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 Folate +63%
Contains more Vitamin B3 +69.1%
Contains more Vitamin B5 +229.7%
Contains more Vitamin B6 +17.9%
Contains more Vitamin K +375%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Bulgur Opinion
Net carbs 9.97g 63.37g Bulgur
Protein 2.37g 12.29g Bulgur
Fats 1.36g 1.33g Oatmeal
Carbs 11.67g 75.87g Bulgur
Calories 68kcal 342kcal Bulgur
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g 0.41g Bulgur
Fiber 1.7g 12.5g Bulgur
Calcium 80mg 35mg Oatmeal
Iron 5.96mg 2.46mg Oatmeal
Magnesium 26mg 164mg Bulgur
Phosphorus 77mg 300mg Bulgur
Potassium 61mg 410mg Bulgur
Sodium 49mg 17mg Bulgur
Zinc 0.62mg 1.93mg Bulgur
Copper 0.066mg 0.335mg Bulgur
Vitamin A 433IU 9IU Oatmeal
Vitamin E 0.07mg 0.06mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.232mg Oatmeal
Vitamin B2 0.215mg 0.115mg Oatmeal
Vitamin B3 3.025mg 5.114mg Bulgur
Vitamin B5 0.317mg 1.045mg Bulgur
Vitamin B6 0.29mg 0.342mg Bulgur
Folate 44µg 27µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 1.9µg Bulgur
Tryptophan 0.04mg 0.19mg Bulgur
Threonine 0.083mg 0.354mg Bulgur
Isoleucine 0.105mg 0.455mg Bulgur
Leucine 0.2mg 0.83mg Bulgur
Lysine 0.135mg 0.339mg Bulgur
Methionine 0.04mg 0.19mg Bulgur
Phenylalanine 0.13mg 0.58mg Bulgur
Valine 0.151mg 0.554mg Bulgur
Histidine 0.057mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat 0.003g g Bulgur
Saturated Fat 0.226g 0.232g Oatmeal
Monounsaturated Fat 0.391g 0.173g Oatmeal
Polyunsaturated fat 0.426g 0.541g Bulgur

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
29
Bulgur
Mineral Summary Score
44
Oatmeal
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 food.
Protein
14%
Oatmeal
74%
Bulgur
Carbohydrates
12%
Oatmeal
76%
Bulgur
Fats
6%
Oatmeal
6%
Bulgur

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 is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (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 - 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.
Which food is richer in vitamins?
?
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

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 to the foods 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/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.