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  6. Oatmeal vs. Bulgur

Oatmeal vs. Bulgur — In-Depth Nutrition Comparison

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What are the main differences between oatmeal and bulgur?

  • Oatmeal is richer in iron, vitamin B1, vitamin B6, vitamin B2, vitamin B3, vitamin A, selenium, calcium, and folate, yet bulgur is richer in fiber.
  • Oatmeal's daily need coverage for iron is 63% higher.
  • Oatmeal has 217 times more vitamin A than bulgur. Oatmeal has 433 IU of vitamin A, while bulgur has 2 IU.
  • Bulgur has a lower glycemic index than oatmeal.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Bulgur, cooked types in this comparison.

Infographic

Oatmeal 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" 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Bulgur
Bulgur
4
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 +700%
Contains more IronIron +520.8%
Contains more PhosphorusPhosphorus +92.5%
Contains more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +11.5%
Contains more CopperCopper +13.6%
Contains less SodiumSodium -89.8%
~equal in Zinc ~0.57mg
~equal in Manganese ~0.609mg

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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Bulgur
Bulgur
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +356.1%
Contains more Vitamin B2Vitamin B2 +667.9%
Contains more Vitamin B3Vitamin B3 +202.5%
Contains more Vitamin B6Vitamin B6 +249.4%
Contains more FolateFolate +144.4%
Contains more Vitamin KVitamin K +25%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.344mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Bulgur DV% diff.
Iron 5.96mg 0.96mg 63%
Vitamin B1 0.26mg 0.057mg 17%
Vitamin B6 0.29mg 0.083mg 16%
Vitamin A 130µg 0µg 14%
Vitamin B2 0.215mg 0.028mg 14%
Vitamin B3 3.025mg 1mg 13%
Fiber 1.7g 4.5g 11%
Selenium 5µg 0.6µg 8%
Calcium 80mg 10mg 7%
Folate 44µg 18µg 7%
Phosphorus 77mg 40mg 5%
Starch 10.37g 4%
Fats 1.36g 0.24g 2%
Carbs 11.67g 18.58g 2%
Sodium 49mg 5mg 2%
Manganese 0.558mg 0.609mg 2%
Polyunsaturated fat 0.426g 0.098g 2%
Calories 68kcal 83kcal 1%
Protein 2.37g 3.08g 1%
Magnesium 26mg 32mg 1%
Copper 0.066mg 0.075mg 1%
Vitamin B5 0.317mg 0.344mg 1%
Saturated fat 0.226g 0.042g 1%
Monounsaturated fat 0.391g 0.031g 1%
Protein per 100 calories 3.5g 3.7g N/A
Calories per 10 g protein 287kcal 269kcal N/A
Weight per 100 calories 147g 120g N/A
Net carbs 9.97g 14.08g N/A
Potassium 61mg 68mg 0%
Sugar 0.46g 0.1g N/A
Zinc 0.62mg 0.57mg 0%
Vitamin E 0.07mg 0.01mg 0%
Vitamin K 0.4µg 0.5µg 0%
Trans fat 0.003g N/A
Choline 4.7mg 6.9mg 0%
Tryptophan 0.04mg 0.048mg 0%
Threonine 0.083mg 0.089mg 0%
Isoleucine 0.105mg 0.114mg 0%
Leucine 0.2mg 0.208mg 0%
Lysine 0.135mg 0.085mg 0%
Methionine 0.04mg 0.048mg 0%
Phenylalanine 0.13mg 0.145mg 0%
Valine 0.151mg 0.139mg 0%
Histidine 0.057mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Bulgur
Bulgur
2
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 FatsFats +466.7%
Contains more OtherOther +67.6%
Contains more ProteinProtein +30%
Contains more CarbsCarbs +59.2%
~equal in Water ~77.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 more Mono. FatMonounsaturated fat +1161.3%
Contains more Poly. FatPolyunsaturated fat +334.7%
Contains less Sat. FatSaturated fat -81.4%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.