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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.

Infographic

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

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 Folate +125%
Contains more Vitamin K +1800%
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% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
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 Folate +125%
Contains more Vitamin K +1800%

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

All nutrients comparison - raw data values

Nutrient Porridge Bulgur Opinion
Net carbs 10.02g 63.37g Bulgur
Protein 1.44g 12.29g Bulgur
Fats 0.21g 1.33g Bulgur
Carbs 10.52g 75.87g Bulgur
Calories 50kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar 0.03g 0.41g Porridge
Fiber 0.5g 12.5g Bulgur
Calcium 87mg 35mg Porridge
Iron 3.74mg 2.46mg Porridge
Magnesium 5mg 164mg Bulgur
Phosphorus 15mg 300mg Bulgur
Potassium 16mg 410mg Bulgur
Sodium 6mg 17mg Porridge
Zinc 0.13mg 1.93mg Bulgur
Copper 0.04mg 0.335mg Bulgur
Vitamin A 0IU 9IU Bulgur
Vitamin E 0.02mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.232mg Bulgur
Vitamin B2 0.025mg 0.115mg Bulgur
Vitamin B3 0.52mg 5.114mg Bulgur
Vitamin B5 0.071mg 1.045mg Bulgur
Vitamin B6 0.013mg 0.342mg Bulgur
Folate 12µg 27µg Bulgur
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 1.9µg Bulgur
Tryptophan 0.02mg 0.19mg Bulgur
Threonine 0.045mg 0.354mg Bulgur
Isoleucine 0.063mg 0.455mg Bulgur
Leucine 0.11mg 0.83mg Bulgur
Lysine 0.037mg 0.339mg Bulgur
Methionine 0.027mg 0.19mg Bulgur
Phenylalanine 0.078mg 0.58mg Bulgur
Valine 0.07mg 0.554mg Bulgur
Histidine 0.033mg 0.285mg Bulgur
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.033g 0.232g Porridge
Monounsaturated Fat 0.028g 0.173g Bulgur
Polyunsaturated fat 0.114g 0.541g Bulgur

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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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

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)

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.