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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.

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.
Contains more Calcium +770%
Contains more Iron +289.6%
Contains more Selenium +366.7%
Contains more Magnesium +540%
Contains more Phosphorus +166.7%
Contains more Potassium +325%
Contains less Sodium -16.7%
Contains more Zinc +338.5%
Contains more Copper +87.5%
Contains more Manganese +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +770%
Contains more Iron +289.6%
Contains more Selenium +366.7%
Contains more Magnesium +540%
Contains more Phosphorus +166.7%
Contains more Potassium +325%
Contains less Sodium -16.7%
Contains more Zinc +338.5%
Contains more Copper +87.5%
Contains more Manganese +∞%

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.
:
8
Bulgur
Contains more Vitamin E +100%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +92.3%
Contains more Vitamin B5 +384.5%
Contains more Vitamin B6 +538.5%
Contains more Folate +50%
Contains more Vitamin K +400%
Equal in Vitamin B1 - 0.057
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin E +100%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +92.3%
Contains more Vitamin B5 +384.5%
Contains more Vitamin B6 +538.5%
Contains more Folate +50%
Contains more Vitamin K +400%
Equal in Vitamin B1 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +12.7%
Contains more Protein +113.9%
Contains more Fats +14.3%
Contains more Carbs +76.6%
Contains more Other +54.5%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
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 Water +12.7%
Contains more Protein +113.9%
Contains more Fats +14.3%
Contains more Carbs +76.6%
Contains more Other +54.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -21.4%
Contains more Polyunsaturated fat +16.3%
Contains more Monounsaturated Fat +10.7%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains less Saturated Fat -21.4%
Contains more Polyunsaturated fat +16.3%
Contains more Monounsaturated Fat +10.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Bulgur
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
4%
Porridge
8%
Bulgur
Minerals Daily Need Coverage Score
21%
Porridge
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.07g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 19)
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)
Which food is richer in minerals?
?
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

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.