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; however, bulgur dry is higher in manganese, fiber, magnesium, phosphorus, copper, vitamin B5, vitamin B3, zinc, and potassium.
- Bulgur dry covers your daily manganese needs 108% more than oatmeal.
- Bulgur dry contains 2 times less iron than oatmeal. Oatmeal contains 5.96mg of iron, while bulgur dry contains 2.46mg.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Bulgur, dry.
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.
| Contains more CalciumCalcium | +128.6% |
| Contains more IronIron | +142.3% |
| Contains more SeleniumSelenium | +117.4% |
| Contains more MagnesiumMagnesium | +530.8% |
| Contains more PotassiumPotassium | +572.1% |
| Contains more CopperCopper | +407.6% |
| Contains more ZincZinc | +211.3% |
| Contains more PhosphorusPhosphorus | +289.6% |
| Contains less SodiumSodium | -65.3% |
| Contains more ManganeseManganese | +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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin B1Vitamin B1 | +12.1% |
| Contains more Vitamin B2Vitamin B2 | +87% |
| Contains more FolateFolate | +63% |
| Contains more Vitamin B3Vitamin B3 | +69.1% |
| Contains more Vitamin B5Vitamin B5 | +229.7% |
| Contains more Vitamin B6Vitamin B6 | +17.9% |
| Contains more Vitamin KVitamin K | +375% |
| Contains more CholineCholine | +497.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
12.29 g
Fats:
1.33 g
Carbs:
75.87 g
Water:
9 g
Other:
1.51 g
| Contains more WaterWater | +833.7% |
| Contains more ProteinProtein | +418.6% |
| Contains more CarbsCarbs | +550.1% |
| Contains more OtherOther | +164.9% |
~equal in
Fats
~1.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.173 g
Polyunsaturated fat:
Poly. Fat
0.541 g
| Contains more Mono. FatMonounsaturated fat | +126% |
| Contains more Poly. FatPolyunsaturated fat | +27% |
~equal in
Saturated fat
~0.232g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.558mg | 3.048mg | 108% |
| Iron | 5.96mg | 2.46mg | 44% |
| Fiber | 1.7g | 12.5g | 43% |
| Magnesium | 26mg | 164mg | 33% |
| Phosphorus | 77mg | 300mg | 32% |
| Copper | 0.066mg | 0.335mg | 30% |
| Carbs | 11.67g | 75.87g | 21% |
| Protein | 2.37g | 12.29g | 20% |
| Vitamin B5 | 0.317mg | 1.045mg | 15% |
| Vitamin A | 130µg | 0µg | 14% |
| Calories | 68kcal | 342kcal | 14% |
| Vitamin B3 | 3.025mg | 5.114mg | 13% |
| Zinc | 0.62mg | 1.93mg | 12% |
| Potassium | 61mg | 410mg | 10% |
| Vitamin B2 | 0.215mg | 0.115mg | 8% |
| Calcium | 80mg | 35mg | 5% |
| Selenium | 5µg | 2.3µg | 5% |
| Vitamin B6 | 0.29mg | 0.342mg | 4% |
| Starch | 10.37g | 4% | |
| Folate | 44µg | 27µg | 4% |
| Choline | 4.7mg | 28.1mg | 4% |
| Vitamin B1 | 0.26mg | 0.232mg | 2% |
| Polyunsaturated fat | 0.426g | 0.541g | 1% |
| Monounsaturated fat | 0.391g | 0.173g | 1% |
| Vitamin K | 0.4µg | 1.9µg | 1% |
| Sodium | 49mg | 17mg | 1% |
| Fats | 1.36g | 1.33g | 0% |
| Net carbs | 9.97g | 63.37g | N/A |
| Sugar | 0.46g | 0.41g | N/A |
| Vitamin E | 0.07mg | 0.06mg | 0% |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.226g | 0.232g | 0% |
| Tryptophan | 0.04mg | 0.19mg | 0% |
| Threonine | 0.083mg | 0.354mg | 0% |
| Isoleucine | 0.105mg | 0.455mg | 0% |
| Leucine | 0.2mg | 0.83mg | 0% |
| Lysine | 0.135mg | 0.339mg | 0% |
| Methionine | 0.04mg | 0.19mg | 0% |
| Phenylalanine | 0.13mg | 0.58mg | 0% |
| Valine | 0.151mg | 0.554mg | 0% |
| Histidine | 0.057mg | 0.285mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
28%
Minerals Daily Need Coverage Score
45%
96%
Comparison summary
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 0.006g)
Which food is cheaper?
Oatmeal is cheaper (difference - $2)
Which food is lower in Sugar?
Bulgur dry is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Bulgur dry contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Bulgur dry is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.