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Porridge vs Bulgur - In-Depth Nutrition Comparison

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A recap on differences between Porridge and Bulgur

  • Porridge has more Iron, however Bulgur is higher in Manganese, Fiber, Phosphorus, Magnesium, Copper, Vitamin B3, Vitamin B6, Vitamin B5, and Zinc.
  • Bulgur covers your daily Manganese needs 133% more than Porridge.
  • Bulgur contains 2 times less Iron than Porridge. Porridge contains 3.74mg of Iron, while Bulgur contains 2.46mg.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Bulgur, dry.

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Porridge 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
Contains more Iron +52%
Contains more Calcium +148.6%
Contains less Sodium -64.7%
Contains more Potassium +2462.5%
Contains more Magnesium +3180%
Contains more Copper +737.5%
Contains more Zinc +1384.6%
Contains more Phosphorus +1900%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +52%
Contains more Calcium +148.6%
Contains less Sodium -64.7%
Contains more Potassium +2462.5%
Contains more Magnesium +3180%
Contains more Copper +737.5%
Contains more Zinc +1384.6%
Contains more Phosphorus +1900%

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
:
9
Bulgur
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +321.8%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +883.5%
Contains more Vitamin B5 +1371.8%
Contains more Vitamin B6 +2530.8%
Contains more Vitamin K +1800%
Contains more Folate +125%
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% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
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 A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +321.8%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +883.5%
Contains more Vitamin B5 +1371.8%
Contains more Vitamin B6 +2530.8%
Contains more Vitamin K +1800%
Contains more Folate +125%

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
4
Porridge
29
Bulgur
Mineral Summary Score
24
Porridge
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
9%
Porridge
74%
Bulgur
Carbohydrates
11%
Porridge
76%
Bulgur
Fats
1%
Porridge
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.
Porridge Bulgur
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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?
Porridge
Porridge is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.199g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bulgur
Bulgur is relatively richer in minerals
Which food is richer in vitamins?
Bulgur
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Porridge Bulgur Opinion
Calories 50 342 Bulgur
Protein 1.44 12.29 Bulgur
Fats 0.21 1.33 Bulgur
Vitamin C 0 0
Carbs 10.52 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 2.46 Porridge
Calcium 87 35 Porridge
Potassium 16 410 Bulgur
Magnesium 5 164 Bulgur
Sugar 0.03 0.41 Porridge
Fiber 0.5 12.5 Bulgur
Copper 0.04 0.335 Bulgur
Zinc 0.13 1.93 Bulgur
Starch
Phosphorus 15 300 Bulgur
Sodium 6 17 Porridge
Vitamin A 0 9 Bulgur
Vitamin E 0.02 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.055 0.232 Bulgur
Vitamin B2 0.025 0.115 Bulgur
Vitamin B3 0.52 5.114 Bulgur
Vitamin B5 0.071 1.045 Bulgur
Vitamin B6 0.013 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 0.1 1.9 Bulgur
Folate 12 27 Bulgur
Trans Fat
Saturated Fat 0.033 0.232 Porridge
Monounsaturated Fat 0.028 0.173 Bulgur
Polyunsaturated fat 0.114 0.541 Bulgur
Tryptophan 0.02 0.19 Bulgur
Threonine 0.045 0.354 Bulgur
Isoleucine 0.063 0.455 Bulgur
Leucine 0.11 0.83 Bulgur
Lysine 0.037 0.339 Bulgur
Methionine 0.027 0.19 Bulgur
Phenylalanine 0.078 0.58 Bulgur
Valine 0.07 0.554 Bulgur
Histidine 0.033 0.285 Bulgur
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. 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/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.