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  6. Porridge vs. Bulgur

Porridge vs. Bulgur — In-Depth Nutrition Comparison

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What are the main differences between porridge and bulgur?

  • Porridge is richer in iron and calcium, yet bulgur is richer in manganese, fiber, magnesium, vitamin B5, and vitamin B6.
  • Porridge's daily need coverage for iron is 35% higher.
  • Porridge has 9 times more calcium than bulgur. Porridge has 87mg of calcium, while bulgur has 10mg.
  • Bulgur has a lower glycemic index than porridge.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Bulgur, cooked types in this comparison.

Infographic

Porridge vs Bulgur 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Bulgur
Bulgur
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more CalciumCalcium +770%
Contains more IronIron +289.6%
Contains more SeleniumSelenium +366.7%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +325%
Contains more CopperCopper +87.5%
Contains more ZincZinc +338.5%
Contains more PhosphorusPhosphorus +166.7%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +∞%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Bulgur
Bulgur
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin B3Vitamin B3 +92.3%
Contains more Vitamin B5Vitamin B5 +384.5%
Contains more Vitamin B6Vitamin B6 +538.5%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Bulgur DV% diff.
Iron 3.74mg 0.96mg 35%
Manganese 0mg 0.609mg 26%
Fiber 0.5g 4.5g 16%
Calcium 87mg 10mg 8%
Magnesium 5mg 32mg 6%
Vitamin B5 0.071mg 0.344mg 5%
Vitamin B6 0.013mg 0.083mg 5%
Copper 0.04mg 0.075mg 4%
Zinc 0.13mg 0.57mg 4%
Phosphorus 15mg 40mg 4%
Selenium 2.8µg 0.6µg 4%
Protein 1.44g 3.08g 3%
Carbs 10.52g 18.58g 3%
Vitamin B3 0.52mg 1mg 3%
Calories 50kcal 83kcal 2%
Potassium 16mg 68mg 2%
Folate 12µg 18µg 2%
Choline 6.9mg 1%
Protein per 100 calories 2.9g 3.7g N/A
Calories per 10 g protein 347kcal 269kcal N/A
Weight per 100 calories 200g 120g N/A
Fats 0.21g 0.24g 0%
Net carbs 10.02g 14.08g N/A
Sugar 0.03g 0.1g N/A
Sodium 6mg 5mg 0%
Vitamin E 0.02mg 0.01mg 0%
Vitamin B1 0.055mg 0.057mg 0%
Vitamin B2 0.025mg 0.028mg 0%
Vitamin K 0.1µg 0.5µg 0%
Saturated fat 0.033g 0.042g 0%
Monounsaturated fat 0.028g 0.031g 0%
Polyunsaturated fat 0.114g 0.098g 0%
Tryptophan 0.02mg 0.048mg 0%
Threonine 0.045mg 0.089mg 0%
Isoleucine 0.063mg 0.114mg 0%
Leucine 0.11mg 0.208mg 0%
Lysine 0.037mg 0.085mg 0%
Methionine 0.027mg 0.048mg 0%
Phenylalanine 0.078mg 0.145mg 0%
Valine 0.07mg 0.139mg 0%
Histidine 0.033mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Bulgur
Bulgur
4
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more WaterWater +12.7%
Contains more ProteinProtein +113.9%
Contains more FatsFats +14.3%
Contains more CarbsCarbs +76.6%
Contains more OtherOther +54.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains less Sat. FatSaturated fat -21.4%
Contains more Poly. FatPolyunsaturated fat +16.3%
Contains more Mono. FatMonounsaturated fat +10.7%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.