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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.

Infographic

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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 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%

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

All nutrients comparison - raw data values

Nutrient Oat Bulgur Opinion
Net carbs 55.67g 63.37g Bulgur
Protein 16.89g 12.29g Oat
Fats 6.9g 1.33g Oat
Carbs 66.27g 75.87g Bulgur
Calories 389kcal 342kcal Oat
Starch g g
Fructose g g
Sugar g 0.41g Oat
Fiber 10.6g 12.5g Bulgur
Calcium 54mg 35mg Oat
Iron 4.72mg 2.46mg Oat
Magnesium 177mg 164mg Oat
Phosphorus 523mg 300mg Oat
Potassium 429mg 410mg Oat
Sodium 2mg 17mg Oat
Zinc 3.97mg 1.93mg Oat
Copper 0.626mg 0.335mg Oat
Vitamin A 0IU 9IU Bulgur
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.232mg Oat
Vitamin B2 0.139mg 0.115mg Oat
Vitamin B3 0.961mg 5.114mg Bulgur
Vitamin B5 1.349mg 1.045mg Oat
Vitamin B6 0.119mg 0.342mg Bulgur
Folate 56µg 27µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.234mg 0.19mg Oat
Threonine 0.575mg 0.354mg Oat
Isoleucine 0.694mg 0.455mg Oat
Leucine 1.284mg 0.83mg Oat
Lysine 0.701mg 0.339mg Oat
Methionine 0.312mg 0.19mg Oat
Phenylalanine 0.895mg 0.58mg Oat
Valine 0.937mg 0.554mg Oat
Histidine 0.405mg 0.285mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 0.232g Bulgur
Monounsaturated Fat 2.178g 0.173g Oat
Polyunsaturated fat 2.535g 0.541g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
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

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.

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.