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Oatmeal vs. Bulgur dry — In-Depth Nutrition Comparison

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A recap on differences between Oatmeal and Bulgur dry

  • Oatmeal has more Iron, and Vitamin A RAE, however, Bulgur dry is higher in Manganese, Fiber, Magnesium, Phosphorus, Copper, Vitamin B5, Vitamin B3, and Zinc.
  • Bulgur dry covers your daily Manganese needs 108% more than Oatmeal.

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 dry infographic
Infographic link

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.
Contains more Calcium +128.6%
Contains more Iron +142.3%
Contains more Selenium +117.4%
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%
Contains more Manganese +446.2%
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 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Contains more Calcium +128.6%
Contains more Iron +142.3%
Contains more Selenium +117.4%
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%
Contains more Manganese +446.2%

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.
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +833.7%
Contains more Protein +418.6%
Contains more Carbs +550.1%
Contains more Other +164.9%
Equal in Fats - 1.33
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Water +833.7%
Contains more Protein +418.6%
Contains more Carbs +550.1%
Contains more Other +164.9%
Equal in Fats - 1.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +126%
Contains more Polyunsaturated fat +27%
Equal in Saturated Fat - 0.232
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +126%
Contains more Polyunsaturated fat +27%
Equal in Saturated Fat - 0.232

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 dry
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 dry Opinion
Net carbs 9.97g 63.37g Bulgur dry
Protein 2.37g 12.29g Bulgur dry
Fats 1.36g 1.33g Oatmeal
Carbs 11.67g 75.87g Bulgur dry
Calories 68kcal 342kcal Bulgur dry
Starch 10.37g Oatmeal
Sugar 0.46g 0.41g Bulgur dry
Fiber 1.7g 12.5g Bulgur dry
Calcium 80mg 35mg Oatmeal
Iron 5.96mg 2.46mg Oatmeal
Magnesium 26mg 164mg Bulgur dry
Phosphorus 77mg 300mg Bulgur dry
Potassium 61mg 410mg Bulgur dry
Sodium 49mg 17mg Bulgur dry
Zinc 0.62mg 1.93mg Bulgur dry
Copper 0.066mg 0.335mg Bulgur dry
Manganese 0.558mg 3.048mg Bulgur dry
Selenium 5µg 2.3µg Oatmeal
Vitamin A 433IU 9IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.06mg Oatmeal
Vitamin B1 0.26mg 0.232mg Oatmeal
Vitamin B2 0.215mg 0.115mg Oatmeal
Vitamin B3 3.025mg 5.114mg Bulgur dry
Vitamin B5 0.317mg 1.045mg Bulgur dry
Vitamin B6 0.29mg 0.342mg Bulgur dry
Folate 44µg 27µg Oatmeal
Vitamin K 0.4µg 1.9µg Bulgur dry
Tryptophan 0.04mg 0.19mg Bulgur dry
Threonine 0.083mg 0.354mg Bulgur dry
Isoleucine 0.105mg 0.455mg Bulgur dry
Leucine 0.2mg 0.83mg Bulgur dry
Lysine 0.135mg 0.339mg Bulgur dry
Methionine 0.04mg 0.19mg Bulgur dry
Phenylalanine 0.13mg 0.58mg Bulgur dry
Valine 0.151mg 0.554mg Bulgur dry
Histidine 0.057mg 0.285mg Bulgur dry
Trans Fat 0.003g Bulgur dry
Saturated Fat 0.226g 0.232g Oatmeal
Monounsaturated Fat 0.391g 0.173g Oatmeal
Polyunsaturated fat 0.426g 0.541g Bulgur dry

Which food is preferable for your diet?

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

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
29%
Bulgur dry
Minerals Daily Need Coverage Score
45%
Oatmeal
96%
Bulgur dry

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 dry
Bulgur dry is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Bulgur dry
Bulgur dry contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry 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

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 dry - 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.