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Oat vs Bulgur - In-Depth Nutrition Comparison

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Significant differences between Oat and Bulgur

  • Oat has more Manganese, Vitamin B1, Copper, Phosphorus, Iron, Zinc, and Folate, however Bulgur is richer in Vitamin B3, Vitamin B6, and Fiber.
  • Oat covers your daily Manganese needs 81% more than Bulgur.
  • Bulgur has 3 times less Vitamin B1 than Oat. Oat has 0.763mg of Vitamin B1, while Bulgur has 0.232mg.

Specific food types used in this comparison are Oats and Bulgur, dry.

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Oat 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
Oat
8
:
0
Bulgur
Contains more Iron +91.9%
Contains more Calcium +54.3%
Contains more Copper +86.9%
Contains more Zinc +105.7%
Contains more Phosphorus +74.3%
Contains less Sodium -88.2%
Equal in Potassium - 410
Equal in Magnesium - 164
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +91.9%
Contains more Calcium +54.3%
Contains more Copper +86.9%
Contains more Zinc +105.7%
Contains more Phosphorus +74.3%
Contains less Sodium -88.2%
Equal in Potassium - 410
Equal in Magnesium - 164

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
Oat
4
:
5
Bulgur
Contains more Vitamin B1 +228.9%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B5 +29.1%
Contains more Folate +107.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +432.2%
Contains more Vitamin B6 +187.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin B1 +228.9%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B5 +29.1%
Contains more Folate +107.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +432.2%
Contains more Vitamin B6 +187.4%

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
33
Oat
29
Bulgur
Mineral Summary Score
112
Oat
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
101%
Oat
74%
Bulgur
Carbohydrates
66%
Oat
76%
Bulgur
Fats
32%
Oat
6%
Bulgur

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.
Oat Bulgur
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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 Sugar?
Oat
Oat is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 15mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.985g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Oat Bulgur Opinion
Calories 389 342 Oat
Protein 16.89 12.29 Oat
Fats 6.9 1.33 Oat
Vitamin C 0 0
Carbs 66.27 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 2.46 Oat
Calcium 54 35 Oat
Potassium 429 410 Oat
Magnesium 177 164 Oat
Sugar 0.41 Oat
Fiber 10.6 12.5 Bulgur
Copper 0.626 0.335 Oat
Zinc 3.97 1.93 Oat
Starch
Phosphorus 523 300 Oat
Sodium 2 17 Oat
Vitamin A 0 9 Bulgur
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.763 0.232 Oat
Vitamin B2 0.139 0.115 Oat
Vitamin B3 0.961 5.114 Bulgur
Vitamin B5 1.349 1.045 Oat
Vitamin B6 0.119 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 1.9 Bulgur
Folate 56 27 Oat
Trans Fat
Saturated Fat 1.217 0.232 Bulgur
Monounsaturated Fat 2.178 0.173 Oat
Polyunsaturated fat 2.535 0.541 Oat
Tryptophan 0.234 0.19 Oat
Threonine 0.575 0.354 Oat
Isoleucine 0.694 0.455 Oat
Leucine 1.284 0.83 Oat
Lysine 0.701 0.339 Oat
Methionine 0.312 0.19 Oat
Phenylalanine 0.895 0.58 Oat
Valine 0.937 0.554 Oat
Histidine 0.405 0.285 Oat
Fructose

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.